10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
3 x 6 Deep Goblet Squat
Then:
5x Back Squat
8x KB Swing
x 5 rest as needed
Then:
5x Dip
30 sec ring support
x 5 rest as needed
Then
If time the Hateful 8 8x 30/30 on machine of choice.
Cool Down