10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 30m tactical lunge
Then:
5x each side Weighted Step Ups (heavy; hold at chest or sides)
3x Pull Ups (can do as unassisted single reps if appropriate)
X 5 rounds, rest ~60sec between rounds
Then:
5x Floor Press
5x Floor Wiper (lock weight out over chest if appropriate)
x 5, rest as needed to maintain form
Then if time:
50calories @ ski/row/airdyne
Then:
Cool down with mobility