10:00 Warmup on Machine of Choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Deep Hip Opening Goblet Squat
2×5 Pushups
Then:
5x (Heavy) Head cutter
30m Flying burpee
X 5 Rounds, rest 1-2 minutes between rounds
Then:
10—1 Ladder:
Body Row
Anchored Leg lowers
Then:
30 sec front plank + 30 sec side plank hip dip (Both sides) +
30 sec Bicycle + 30 sec sit up or crunches + 30 sec rest
X 2-3 Rounds