10minute warm up easy cardio
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 5 Squat Jumps
3 x 5 Push Ups (inclined/knees/toes)
Any additional mobility/stability work
Then –
Warm up to Box Jumps and Heavy Push Press
Then –
10x Box Jumps
5x Push Press (heavy)
X 5 rounds, rest 60-90sec between rounds
Then –
5x (per side) Standing Russian Twist w/Landmine
8x Body Rows
30sec Ring Support
X 5, rest as needed
Then –
Cool down + stretch