10 min Foam Roller/LaX Ball
10 min Joint Mobility
Warm-up: Bodyweight Complex (squats/lunge variations)
1. Russian Weight Ladder KB Swings
10 sets * (5/5/5) @ (42#/53#/62#)
30 sec rest interval
2. Russian Rep Ladder Clean&Press/Weighted Pull-ups
3 sets * (1/2/3) @ 53#/25#
3. KB Snatches
3 sets * 10 reps per side @ 42#
4. Tabata Protocol with Alternating: Battling Ropes & 50# Sandbag Shoulders
8 sets * 20s/10s
5. Clubbell Halos (large and small)
3 sets * 5 reps each direction @ 9# Clubbell
Cool-down
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