10:00 Warm Up machine of choice or jump rope
Mobility/Stability Work
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 8 Good Mornings
THEN:
5x Dead Lift
8x Body Row
X 5 rounds, rest 1-2min btw rounds
THEN:
10x Landmine Russian Twist, each side
10x Deck Squats
60sec Squats on Bosu
X 5 rounds, rest as needed
Cool down with more mobility work