10:00 Warmup on Machine of Choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×5 OH press and stretch with Dumbbell or KB
3×8 Goblet Squat
2×5 High knee march
Then:
5x Box Jumps
8x Body rows
X 5 Rounds, rest 1-2min between rounds
Then:
5x Push Press (heavy)
10x Landmine Russian twist
20x Bicycle (per side)
X4 rounds, rest as needed for form
Then:
8x 20 sec hard/10 sec easy on Machine of choice
Cool down + stretch