10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 squat jumps
2 x 10 goblet squats (deep, hip opening)
Then:
5x Cleans (BB or KB)
5x per side Step Ups – hold weight at chest or at sides
10x Deck Squats
X 5 rounds, minimal rest
Then –
10x KTE (or anchored leg lowers)
5x per side Windshield Wipers (or Floor Wipers)
60 sec Plank Hold
X 4 rounds, rest as needed
If time –
“Hateful Eight”
8x 30sec hard / 30sec less hard @ machine of choice
Then –
Cool down, stretch