10:00 Warmup on Machine of choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Goblet Squat
2×8 Pushpress
Then:
10x Chest Press
20x Anchored Leg Lowers
30x Goblet Squats
40x Body Row
50x Swimmers
40x Windshield Wipers
30x Head Cutters
20x Deck Squats
10x RMM
Then:
8×30/30 Hard/Easy on Machine of Choice