10:00 Warmup on Machine of Choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×5 SLSLDL (Per side)
2×10 Frog Hops
Then:
30m Weighted sled push – heavy and fast
5x Pull Up
X5 Rounds, rest 60-90sec between rounds
Then:
15m Bear Crawl
8x Dips
10x (each side) Lateral Hops – on floor or on/off BOSU
X5 Rounds, rest as needed for form
Then:
4x 20sec all out / 60sec day @ machine of choice
Then –
Cool down + Stretch