10:00 Warmup on Machine of Choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Goblet Squats
2×10 Good Morning
Then:
5x Isometric dynamic back squat (Add chains for challenge. Pause at 1/4th depth, 1/2 depth/ 3/4th depth and then full depth, power up)
8x Burpees
X5 Rounds, rest 1-2min between rounds
Then:
12x Whipsmash
30sec Mountain Climber
10 Calorie sprint on machine
X4 Rounds, rest ~1min between rounds
Then:
Cool Down/Mobility