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
2×5 OH press and stretch with KB
Then:
6x Box Jump
5x Pushpress
X5 Rounds, rest as needed
Then:
10x (5x Per side) Courtsey lunge with landmine
10x Med ball sit toss with partner or weighted situp
5x Floor Press
10x Windshield Wipers
X4 Rounds, rest as needed for form
Then:
8x 20 sec hard/10 sec easy on machine of choice
Cool down with more mobility work