Power
10:00 warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2x30m OH walking lunge forward/Backwards, switch.
2×5 Pushups
Then:
5x (per side) Step up with high knee drive
8x Pushpress – light but faster pace
X5 Rounds, rest 1-2 minutes between rounds
Then:
10x Bulgarian Bag Swings or Plate Halos
10x Lateral hops (over line, parallettes, bosu ball)
60 sec OH plate Hold (Balance on bosu ball for challenge)
X4 Rounds, rest as needed for form
Then:
30-20-10 Calories on Machine of choice. 1:1 work/rest
Cool down/stretch