10:00 warm up plus Mobility and stability work
2×8 shoulder opener
2×5 cuban press
3×5 wall squat
60 sec jump rope OR 2×20 frog hops
2×8 push up
Then:
5x Burpees
8x KB swings
X5 rounds rest rest as needed
Then:
10x Feet to hands – hanging on a bar, or laying on back on floor.
10x each direction Halos on standing on bosu or single leg stance, athletes choice
30 sec Clank hold or add 10x hip lower lift (can add weight) per side
x4 rounds minimal rest
Then
8x 20sec/10sec work/rest on machine of choice
Cool down with additional mobility work if time.