10:00 warm up + Mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 Good mornings
2 x 5 per side Maxercist row (single arm / single leg bent over row)
Then:
Find weight for KB Swings…
Then:
8x KB Swing (fairly heavy)
8x Burpees – can do as a burpee broad jump if class is small 😉
X 5 rounds, rest 60sec between rounds
Then:
8x Pull Up
10x (each direction) Plate Halos
x 5 rounds, rest as needed to maintain form
Then, if time –
8x30sec hard/30sec less hard @ machine of choice
Then –
Cool Down plus mobility work