10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Goblet Deep Hip Opening Goblet Squats
Then:
10 – 1 Goblet Squat ladder
20 sec sprint on machine of choice between rungs of ladder
Then:
10x Deck Squats
30-60 sec side plank per side (Add in stability ball for challenge)
10x Kayaker total (Increase to 20x total for challenge)
X4
Then:
3x 30 sec ring support/30 sec rest