Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×5 SLSLDL
2×5 KB OH press half kneeling
Then:
5x Split Jump (Per side, can be Weighted)
60 sec plank/FLR
150m ski/row
X4 Rounds (Minimal Rest)
Then: (Split into teams is class is too big, or sub whipsmash/burpee combo for sled pull/push)
10x Goblet Squats
15m Sled Pull
15m Sled push
X4 Rounds (Minimal Rest)
Then:
8x 20 sec hard/10 sec rest machine of choice