10:00 Warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×10 Air squats
2×5 Pushups
Then:
10—1 Clean or Headcutter/Body row Ladder
(10/1, 9/2, 8/3, ect)
Then:
10x Split Jumps
10x Landmine Russian twist (5x per side)
30-60 sec Ring support
X4-5 (Rest as needed to maintain form)
Then:
8×30/30 Hard/Easy Machine of Choice