10:00 Warmup on Machine of Choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Squat Jumps
2×5 (per side) KB press and stretch
Then:
5x Box Jumps
5x Push Press (BB or KBs/DBs) – heavy if possible
X5 Rounds, Rest 1-2min between rounds
Then:
10x Deck squat
8x Body Row
10x Kayaker (per side)
X4-5 Rounds, rest as needed.
Then/if time:
8×20 sec hard/10sec easy on Machine of Choice