10:00 warm up plus Mobility and stability work
2×8 shoulder opener
2×5 cuban press
3×5 wall squat
3×6 goblet squat
2×6 squat jump
Then:
5x Accelerating Back Squat – can add chains
10x Plate Halo – each direction.
X4 rounds rest as needed.
Then:
10-1 Push up / leg lower ladder, can be anchored leg lower.
Rest as needed
Then:
6 x 30/30 mt climber/plank
Cool down with additional mobility work if time.