10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
2×10 Side Lying Leg lifts
2x 30sec work/30sec hold Push Press
Then:
5x Per side skaters lunge with landmine or sliders
6x Ball Slams
x5 rounds (Rest as needed)
Then:
6x Goblet Squats
15m Bear Crawl
5x Pushups
x 4 rounds minimal rest
Then:
8x 20 sec Sprint/10 rest machine of Choice.
Cool Down with mobility work