10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 8 Goblet Squats
3x per side Swing Snatch + Reverse TGU + Windmill one full round of all three is one rep
Then:
10x Landmine Reverse Lunge – bar held at shoulder, 5 per side switch side bar is on after 5 reps
Then:
15m sled pull – standing, plank, or seated
60 sec FLR or Plank
30 sec side plank per side
5x push up
x 5
Cool Down