10:00 Warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 (Deep hip opening) Goblet Squats
2×10 Pushpress
Then:
10x Backsquat
10x Strict press
10x Bent over rows
10x Side Plank hip lift (Per side)
`10x Situp/GHD
X4-5 (Rest as needed to maintain form)
Then:
20-15-10-5 of:
Pull-ups
Feet to hands
Calories on machine
Then:
Cool Down, Stretch