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
2×5 (Per side) OH press and Stretch
Then:
5x BB/KB Clean + Press
30 sec Ring Support
10x Deck Squat
X5 Rounds, minimal rest
Then:
8x Burpee
10x Split Jump
15m Sled Pull
X4-5 Rounds, Minimal rest
Then:
8x20sec/10sec Hard/Easy on Machine of choice