Warm up: 10 min
2 x 8 shoulder openers
2 x 5 cuban press
mobility work
3 x 5 wall squat
3 x 6 goblet squat
Then:
Ball Slam Ladder/Wall Ball/Burpees
15 reps of each three rounds
Then:
10x Goblet Squat +
30m-60m-90m-120m Shuttle Run (carrying two KB/DB in hands farmers carry position in street)
x2
Then:
20 reps Back Squat @ 45 – 85#
60sec C2/Ski Erg/Airdyne
x 3
Cool Down