10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
3×6 KB Swing
2×6 Pushpress (Light)
Then:
5x BB or KB Clean or Headcutter
10x Kayaker
x 5 rounds (Rest 60 sec or so between)
Then:
10x Whip Smash
15m Plank sled pull (modify by adding KB if sled is too much or drop to knees)
6x Dips (Bar, rings, bench)
x 4 rounds minimal rest
Then:
4×30/30 Mountain Climber/Plank
Then:
Cool Down with mobility work