10:00 Warmup on Machine of choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×5 Pushups
Then:
5x RMM
15m Bear Crawl (or 15m standing marching with med ball)
X5 Rounds, rest about 1 minute between rounds
Then:
10x Frog Hops
8x Pull Ups
30 sec ring support + 1 dip every 10 seconds
X4 Rounds, rest as needed for form
Then:
8×30/30 Hard/easy on Machine of choice
Cool down with more mobility work