10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2x30m OH walking Lunge
2×5 KB Up OH Press
Then:
10x Split Jumps (5x per leg)
10x Ball Slams
X4 (Rest 30-60 sec between)
Then:
10-1 Body row ladder
(10x Core of choice in between. KTE, Feet to hands, Leg lowers, Hip lifts, etc)
Then:
5x 30 sec sprint/1:00 Rest, machine of choice