10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 5 Squat Jump
2 x 10 Good Morning
2 x 5 push ups
Then:
KB Swing + Burpee Ladder
1 – 10/10 – 1
1 Swing (heavy)/10 Burpee,
Then:
One to One work rest
40, 30, 20, 10 cal ladder machine of choice go hard
Finish with:
Ball Slam + 30 sec side plank/both sides ladder 10 – 1
Cool Down plus mobility work