10:00 Warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Goblet Squats
2×10 Pushpress
Then:
IWT –
5x Front Squat
500m Sprint on machine of choice
2:00min rest
X 3 rounds
Then:
20x Step Ups
250m Sprint on Machine of Choice
60 secs rest
X4 round
Then:
30 sec Flutter Kicks
30 sec Side Plank Hip Lift (one side)
30 sec Situp
30 sec Side Plank hip lift (other side)
30 sec Kayaker
30 sec rest
X3-4 rounds
Then:
Cool Down