Power
10:00 warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×5 OH press and stretch (Per side)
3×5 Deep hip opening Goblet Squat
Then:
5x (Heavy) Pushpress
6x Goblet Squat
X5 Rounds. Rest 1 minute between rounds
Then:
10x Burpee Broad jumps
10x KTE or Feet to Hands
30 sec ring support
X4 Rounds, rest as needed.
Then:
4x250m sprint on machine of choice. 1 min rest in between.
Cool down + stretch