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 8 Good Mornings
THEN:
5x Dead Lift
5x Pull Up
X 5 rounds, rest 1-2 min btw rounds
THEN:
8x Ball Slams
5x KB Swings
60 sec wall sit with weight held in lap
X 4 rounds, rest as needed
THEN:
8 x 30sec hard/30sec east at machine of choice
Cool down with more mobility work