10:00 Warmup on Machine of choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×10 Squat Jumps
2×5 Body row
Then:
12 minute AMRAP:
10x Box Jumps
10x Ball Slams
10x Bent Over Row
10x Pullups
Then:
30 sec side plank hip lift
30 sec hollow body hold
30 sec Kayaker
30 sec Flutter kick or single leg lowers
X3-4 Rounds, minimal rest
Then:
Cool Down