10:00 Warmup on Machine of Choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
2×10 Squat Jumps
Then:
5x Isometric Back Squat (Pause at 1/4th, 1/2, 3/4th and then full depth. Power up. Add chains if needed)
10x Broad jumps
X5 Rounds, rest about 1-2 minutes between rounds
Then:
8—1 Ladder of:
Pull ups
KTE (Modify to feet to hands if needed)
Then:
3x 30 sec flutter kicks (or alternating single leg lowers) + 30 sec plank with shoulder tap + 30 sec kayaker + 30 sec atomic sit-up (or regular sit up or crunch) + 30 sec rest
X 2-3 rounds
Then –
Cool down + Stretch