10:00 warm up plus Mobility and stability work
2×8 shoulder opener
2×5 cuban press
3×5 wall squat
2×5 Split Squat per leg
Then:
5x per leg – BSSU w/ high knee drive
8x Ball Slams
X5 rounds rest as needed
Then:
8x KTE
8x Bent over rows
1 min wall sit- add weight (ball held in lap)if possible
x 4 rounds minimal rest
Then:
8x20sec/10sec hard/rest, machine of choice.
Cool down with additional mobility work if time.