STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m tactical lunge
Then:
Work up in weight to heavy step up, focus on a pause before stepping much like the BSSU
Then:
3x Step up per leg
5x Deck Squat
x 6 rounds
Then:
5x Pull Over
8x Chest Press (bench or bosu, DBs or KBs)
10x Sit up
x 5
Then
Cool Down