Power
10:00 warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×5 Squat Jumps
2×5 Tuck Jumps, or work up in size of box
Then:
5x Box Jumps
10x Ball Slams
X5 Rounds, rest 1 minute in between rounds
Then:
8x Pullovers
10x Windshield Wipers (Legs can be bent or straight for more challenge)
30-60 sec plank with shoulder tap
X5 Rounds, rest as needed
Then:
2000m Ski/Row for time
Then:
Cool down + stretch