10:00 Warmup on Machine of choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
2×30/30 Pushpress/OH hold
Then:
5x Deadlift
8x Pushpress
60 sec sprint on machine of choice
X5 Rounds, Minimal rest
Then:
10x Split Jumps (weighted for challenge)
8x Body Rows
150m Sprint on Machine of choice
X4 Rounds, minimal rest
Then:
3×30 sec Ring support/30 sec rest