10:00 Warm Up
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squat
2×10 Good Morning (PVC behind shoulders)
Then:
5x/leg SLSLDL
5x Dip
X5 Rounds
Then:
30s V-Sit Hold
6x Bent Over Row
8x/arm Piston Chest Press (Floor or BOSU)
Then:
8x20s HARD/10s REST