10:00 warm up
Mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Goblet Squats – deep, hip opening, pause at bottom of each
Then:
Warm up to Back Squat Step Up (BSSU) heavy weight
Then:
2x each side BSSU, heavy
5x Box Jumps
Rest 60-90sec
x 6 rounds
Then:
10 to 1 ladder of each
Pull Up
Floor Press
Anchored Leg Lowers/Lifts
(10 of each, 9 of each, 8 of each, all the way down to 1)
Can increase weight on Floor Press as reps decrease
Then:
Cool Down with 5 minutes easy at machine of choice