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 Squat Jumps
Then:
5x Box Jumps
10x Ball Slams
X5 Rounds, rest as needed.
Then:
8x Pullovers
10x Piston alternating chest press on Bosu ball
30-60 second mountain climbers (Can use FST for feet or bosu ball for more instability)
X5 Rounds, rest as needed for form
Then:
4x250m Ski/Row. 1:1 work/rest
Cool down with more mobility work