10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×5 Single leg ass to bench
Then:
5x Weighted Step Ups
10x Plate Halo (per side)
X5 rounds (Rest 60-90 seconds per side)
Then:
8x Ball slams
15m Plank sled or KB pull
5x Pull Up
X5 rounds
Then: 1000m Ski/Row for time on machine