10minute warm up easy cardio
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 30sec Air Squat / 30sec Squat Hold (no rest)
2 x 30sec DBPP / 30sec OH Hold (no rest)
Any additional mobility/stability work
Then –
Warm up to Medium weight Back Squat (not too heavy – see below)
Then –
5x Isometric-Dynamic Back Squats – For each rep: Hold at top for 3 seconds, then lower to 1/3 depth and hold 3 sec, lower 2/3 depth and hold 3 sec, lower full depth hold 3 sec, then accelerate up out of the bottom of the squat.
5x Dips (bars or rings)
X 5 rounds, rest 2min between rounds
Then –
10x (total) Standing Russian Twist w/Landmine
10x Med Ball Sit Toss
5x Body Rows
X 5 rounds, rest as needed
Then –
8x 20sec sprint / 10sec rest @ machine of choice
Cool down + stretch