10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Deep hip opening Goblet Squats
Then:
5x Back Squat
10x Contralateral Ball march
X5 rounds (Rest 60-90 seconds between)
Then:
5x Floor Press
10x Windshield Wiper
30 sec plank with shoulder tap
X5 rounds
Then: 8×30/30 Hard/Easy