Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Deep hip opening Goblet Squats
Then:
10—1 Deadlift ladder
20 sec mountain climbers between each “Rung” of the ladder
(Rest as needed to maintain form)
Then:
8x Pullovers
10x Windshield Wipers
10x Anchored Leg lowers
X4-5 Rounds (Rest as needed to maintain form)
Then:
4x250m Sprint on machine 1:1 work/Rest