10:00 warm up plus Mobility and stability work
2×8 shoulder opener
2×5 cuban press
3×5 wall squat
2×8 Push Press
2×6 Goblet Squat
Then:
8x Headcutters
15m bear crawl
X5 rounds rest as needed.
Then:
8x Deck squats
30m Farmer’s Carry
30sec OH plate Hold
X3 rounds minimal rest
Then:
4x250m 1:1 work rest machine of choice.
Cool down with additional mobility work if time.