10:00 warm up plus Mobility and stability work
2×8 shoulder opener
2×5 cuban press
3×5 wall squat
2 x 6 goblet squat
2×10 jump squats
2 x 5 push press
Then:
5x Accelerating Back Squat, can add chains
10x push ups, can be toes, knees, combo, add a clap for fun, rings
X5 rounds, rest as necessary
Then:
8x Ball Slam
30sec ring support
10xside Landmine Russian twist
x4 rounds, minimal rest.
Then:
4x250m 1:1 work rest machine of choice or 60 sec efforts on airdyne
Cool down with additional mobility work if time.