STRENGTH
10:00 Warmup on Machine of Choice
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Mornings
Then:
5x Heavy RDL
20x (total) Kayaker with weight
X5 Rounds, rest about 1 minute between rounds
Then:
10x Lunge to knee drive, front foot can be elevated for challenge (5x Per side)
15m Bear crawl or walking march with med ball
5x Push up
x4-5 rounds, rest as needed for form
Then:
30-20-10 Calories on machine of choice. 1:1 work/rest
Then:
Cool down/stretch