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
3 x 6 Goblet Squats
2 x 5 Push Ups
THEN:
5x Front Squat
5x Strict Press
X 5 rounds, rest 1-2 min btw rounds
THEN:
10-1 Ladder Pull Overs, with 15m Bear Crawl btw each rung
IF TIME:
8 x 20sec hard/10sec easy at machine of choice
Cool down with more mobility work