10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3×6 Deep hip opening Goblet Squats
Then:
5x (Heavy-ish) Backsquat
8x Pushups (Rings, bosu, knees, toes)
X5 Rounds, rest 1-2 minutes between rounds
Then:
15m (Heavy) Sled Push
15m Sled pull (use Kb if sled is too heavy)
30-60 sec front plank with shoulder tap
X4-5 Rounds, rest as needed to maintain form
Then:
8×20 sec hard/10 sec easy Machine of Choice