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 6 Goblet Squats
2 x 5 Body Rows
THEN:
5x Front Squat
8x Pull Over
X 5 rounds, rest 1-2 min btw rounds
THEN:
5x Floor Press
10x Floor Wiper (can break this into leg lowers and windshield wipers)
X 4 rounds, rest as needed
THEN:
3 x 500m at machine of choice, rest 2min btw efforts
Cool down with more mobility work