10:00 Warm Up
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squat
2×6/side Step Back Lunge to OH Press
Then:
3/side TGU
5x Push Up
X5 Rounds
Then:
20x (total) Split Jump
30s Swimmer
8x Bent Over Row
Then:
8x30s Hard/30s Less Hard @ machine