Power
10:00 warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Deep hip opening Goblet Squat
Then:
5x Dynamic back squat (Can add chains. Pause at 3 points: 1/3rd of the way down, 1/2 of the way down, full range, then power up)
30-60 sec OH plate hold
X5 Rounds, rest 1 minute between rounds
Then:
30-20-10 of each:
Whip Smash or Wall Ball (at target only)
Anchored Leg Lowers
Calories at machine of choice
Then:
Cool Down/stretch