10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2x30m Tactical Lunge
2×5 Squat Jumps
Then:
10x Split Jumps can be 10 total or 10 per leg athletes choice
10x Headcutter
X5 (Rest 60-90 sec between)
Then:
5x RMM
10x Atomic Sit up or Weighted Sit up
10x (Per side) Windshield Wipers
X4
Then:
8×30/30 Hard/Easy Machine of Choice