10:00 Warmup on Machine of choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Goblet Squats
2×10 Good Morning
Then, BB/KB Complex:
6x Deadlift
6x Clean
6x Bent Over Row
6x Front Squat
6x Pushpress
6x Pushup
250m Ski/Row
x 3 rounds rest as needed once you have finished the complex
Then:
10—1/1-10 Ladder:
Anchored Leg Lowers
Pullovers
Then:
Cool Down