10:00 warm up + Mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2x 30sec DBPP / 30sec OH Hold (stay light!)
2x 30sec Air Squat / 30sec Squat Hold
Then –
5x Split Squats per side (medium heavy)
8x Ball Slams (fairly heavy)
X 5 rounds, rest 60sec between rounds
Then –
5x Push Ups (can be on BOSU or rings for added challenge)
10x per side Side Plank Hip Lift+Lower
X 5, rest 30-60sec between rounds
Then –
8x 20sec sprint / 10sec rest @ machine of choice
Then –
Cool down + stretch