Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Good morning
Then:
5x Step up (Per side) with high knee drive
10x Chest Press
10x GHD or Weighted Sit up
10x Body row
X4 Rounds (Minimal Rest)
Then:
10—1 Ladder: Ball Slam/Strict press
(10/1, 9/2, 8/3, etc)
Then:
8x 30/30 Hard/Easy machine of choice