10:00 warm up + Mobility
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 5 Squat Jump
Chest opening on Foam roller or bench
Then:
10x Ball Slams (medium heavy)
5x per side Split Jumps (can be weighted DBs at sides)
X 5 rounds, rest 60sec between rounds
Then:
5x per side Standing Russian Twist w/Landmine
5x Push Press (can be heavy)
30sec Side Plank (each side) – can add hip lift and lower if appropriate
x 5, Rest 30-60sec between rounds
Then –
Cool Down, Mobility