10:00 Warm Up machine of choice or jump rope
Mobility/Stability work
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 5 Maxercist row
2 x 5 Push Ups
THEN:
5x DeadLift
5x Chest Press/Bench Press
X 5 rounds, rest 1min btw rounds
THEN:
8x Body Rows
15m Heavy Sled push
60sec Squat Hold, can be on BOSU for challenge
X 4 rounds, rest as needed
THEN:
8 x 30sec hard/30sec easy at machine of choice
Cool down with more mobility work