10:00 warm up plus Mobility and stability work
2×8 shoulder opener
2×5 cuban press
3×5 wall squat
2×8 goblet squats, deep with hip opening stretch
2×6 KB Swings
Then:
5x Accelerating back squat, can add chains
5x RMM
X5 rounds rest as needed.
Then:
10x Ball slams
5x Bent over rows
60 seconds Plank or FLR
X3 rounds
Then: finish with
8x 30/30 hard/easy machine of choice.
Cool down with additional mobility work if time.