10:00 Warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 (Deep hip opening) Goblet Squats
2×5 pushups
Then:
10—1 Back squat Ladder
20-30 sec OH plate Hold +
60sec interval machine of choice
between each “Rung” of the ladder.
Then:
10x Burpee
10x Pullups
10x Med ball sit toss or single arm setup
X4
Then:
8x 20 sec sprint all out machine. 10 sec rest.