10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m Single Arm OH Walking Lunge (forward/backward each side)
Then:
Warm up to heavy weighted step up, hold weights at chest or at sides (athlete’s choice)
Then:
3x each side Weighted Step Up (heavy)
3x each side Single Arm/Single Leg OH Press (stand on right leg, push with left arm, then switch)
x 6 rounds
Rest 60-90sec between rounds
Then:
5x Body Row at rings
10x Goblet Squats
15x Sit Ups
x 4, rest as needed
Then, if time:
3 x 60sec FLR or Plank, rest 60sec between each
Cool Down