Power
10:00 warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2x30m Tactical Lunge
2×10 Frog Hops
Then:
5x (Per side) Split Jumps – can weight use light weight
10x (Per side) Plate halo or Bulgarian Bag Swing
X5 Rounds, Rest 1-2 minutes between rounds
Then:
10x Frog hops
10x Body Rows
10x Ball Slam
X5 Rounds, rest as needed
Then: 8×30/30 at machine of choice
Cool down + stretch