10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
30m OH Walking Lunge (Forward/backward, switch)
Then:
5x Split Jumps (Per side)
5x Strict Press
x5 rounds (Rest 60 sec or so between)
Then:
10x Deck Squats (Or feet to hands)
30-60 sec plank (Per side. add shoulder tap for challenge or drop to Bottom knee to modify)
8x Pullups
x 4 rounds (Rest as needed)
Then: 8×20 sec hard/10 sec rest, interval on machine of choice.
Cool Down with mobility work