10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Deep Hip Opening Goblet Squats
Then:
5x Isometric Dynamic Backsquats
– On each squat: Hold for 3-sec in 3 positions on the lower (1/3 depth, 2/3 depth, full depth) then accelerate fast up to standing
8x Strict press
X5 (Rest 60-90 sec between)
Then:
15m Sled/KB Pull
30-60 sec superhero hold
8x Dips (Rings or Bar)
X5
Then:
Cool Down/ Roll Dice for fun activity ( :