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
2 x 5 Split Squat
2 x 5 Push Press
THEN:
3x TGU
5x Pull Over
x 5 rounds rest as needed
THEN:
10-1/1-10 Ladder of Headcutters/Push Ups
THEN:
8 x 30sec hard/30sec easy at machine of choice
Cool down with more mobility work