10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
4x per side KB Swing Snatch + Reverse TGU + Windmill equals one rep.
Then:
3x Front Squat
8x Ball Slam
x 5 rest as needed
Then:
15m sled pull – standing, seated or plank
8x Chest press
10x Leg Lower
x 4
Cool Down