10:00 warm up easy cardio
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
30m Single arm OH Walking lunge (forward/backward then switch)
Then –
Warm up to heavy TGU
Then –
2x per side TGU (heavy)
3 Pull Ups (minimal assistance; can be weighted if appropriate)
x 6 rounds, rest 60-90sec between rounds
Then –
8x Goblet Squats
60sec Front Plank Hold with one Push Up every 10 seconds
30sec Flutter Kicks
x 4 rounds, rest as needed
Cool down + stretch