10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 squat jumps
3 x 6 goblet squat
Then:
work up to back squat, not too heavy see note below.
Then:
5x Back Squat, hold at the bottom come up fast.
6x Box Jump
x 5 Rounds rest as necessary
Then:
10x Halo or Bulgarian Bag Swing
5x Push Press
x 5
Then: 3:00min Bear Crawl
Cool Down plus mobility work