10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
3×5 OH Press and stretch
Then:
10—1 Deadlift/Ball slam Ladder
(10/1, 9/2, 8/3, etc)
Then:
5x Floor press
10x Leg Lower, can be with weight locked out over chest.
X4 rounds
Then:
8×30/30 Hard/Easy on Machine of choice