10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
2×8 Squat jumps
2×5 Tuck Jumps
Then:
5x Box Jumps
8x Pushpress
x 5 rounds (Rest 30-60 sec between)
Then:
15m Sled Push
15m Sled Pull
5x Dips (Bar, rings, bench)
x 4 rounds minimal rest
Then:
4x250m Ski/Row. 1:1 work/rest
Cool Down with mobility work