10:00 Warmup on Machine of Choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Deep hip opening Goblet Squat
2×10 Good morning
Then:
5x Split Jump (can be weighted)
5x (Heavy) Push press
X5 Rounds, rest about 1 minute between rounds
Then:
15m Sled pull standing
10x Pikes or Knee Tucks – feet on exercise ball or FST
10x Decksquat or cousins 🙂
X4 rounds, rest as needed for form
Then:
8x 30/30 Hard/Easy on Machine of choice
Then –
Cool down/stretch