10:00 warm up + Mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 5 Squat Jumps
Then –
5x Heavy Goblet Squat
10x (per side) Split Jump
X 5 rounds, rest 60-90sec between rounds
Then –
8 to 1 Ladder Body Rows
*After each “rung”, complete 15m Bear Crawls
Rest as needed
Then, if time –
4 x 250m sprint @ ski/row (or 60sec airdyne)