10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×5 Squat Jumps
2×5 Tuck Jumps
Then:
5x Box Jumps
5x RMM
X5 (Rest 60 sec between )
Then:
5x GHD sit up or weighted sit up.
8x Pullover
10x Windshield Wiper (total)
X4 rounds
Then:
8×20 sec all out sprint/10 sec rest machine of choice