10minute warm up easy cardio
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 30/30 air squats/squat hold
2x 30/30 push press/oh hold
Any additional mobility/stability work
Then –
3x RMM (heavy)
10x Ball Slams
X 5, rest 1-2min between rounds
Then –
10x Bulgarian Bag Swings (each direction) – or Plate Halos
10x Anchored Leg Lowers
30sec Kayakers
X 5 rounds, rest as needed
Then –
Cool down + stretch