10:00 warm up plus Mobility and stability work
2×8 shoulder opener
2×5 cuban press
3×5 wall squat
2×5 burpees
2×8 squat jumps
Then:
6x box jumps
20x Whip smash
X5 rounds rest as necessary
Then:
30 second side plank, can be Clank, can add in hip lower and lift
10x ball toss sit ups (or weighted sit ups)
30x mt climbers – total leg movements or per side athlete choice.
x4 rounds minimal rest
Then:
8x20sec/10sec hard/easy machine of choice.
Cool down with additional mobility work if time.