STRENGTH
10:00 Warmup on Machine of Choice
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×5 SLSDL (per side)
Then:
5x Step ups (per side)
8x Dips (Bar, rings, bench)
X5 Rounds, rest about 1 minute between rounds
Then:
10x Ball slams
8x Strict press (Alternate sides if needed)
10x GHD or weighted situp
X5 Rounds, rest as needed for form
Then/if time:
5x100m Ski/Row for time. 1:1 work/rest
Cool down/stretch