10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 Deep Goblet Squat
3 x 5 Squat Jumps
Then:
Warm up to Back Squat – light-medium weight, see below
Then:
6x goblet squat
10 split jump
60 sec rest
x 5
Then:
8x pull up
8x push up
30x Mountain Climbers
rest as necessary
4 rounds
If time:
4x 60-90sec static hold of choice
1:1 work:rest
Cool Down