10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
3×5 Pushups
2x30m Tactical Lunge
Then:
10x Split Jumps (5x Per side) can be 10x per side athletes choice.
5x RMM
x 4 rounds (Rest 60 sec or so between)
Then:
10—-1 Pullover Ladder.
(20 sec ring support between each rung )
Then:
30 sec Side Plank + Hip Lift each side
30 sec Plank – can be FLR
30 sec Kayaker
30 sec rest
x3-4 rounds minimal rest
Cool Down with mobility work