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
2×10 frog hops
Then:
5x KB or BB clean (or Headcutter)
20x Whipsmash
X5 Rounds, rest as needed
Then:
30-20-10 of:
Pullovers
Anchored Leg Lowers
Calories on machine of choice
Then: 3×30 sec ring support/30 sec rest
Cool down with more mobility work