10:00 warm up plus Mobility and stability work
2×8 shoulder opener
2×5 cuban press
3×5 wall squat
2×8 Maxercist row
30m Tactical Lunge
Then:
10x Split jump can be 5x side split jumps or 10 total.
20x Whip smash
X5 rounds rest as necessary
Then:
5x Pull ups
30 seconds V sit
8x Pull overs
x3 rounds minimal rest
Then:
8x30sec/30sec hard easy machine of choice
Cool down with additional mobility work if time.