10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m Tactical lunge
Then:
5x SLSLDL (Per side. Can use KB or BB)
5x Strict Press (Add standing on a bosu ball for challenge)
X5 Rounds, rest 1-2 minutes between rounds
Then:
10x Anchored Leg Lowers
5x Pushups (Bar, Rings, knees, toes)
10x (Per side) Side Plank hip lifts (Can do on elbow or hands. Add ball between ankles for challenge)
X5 Rounds, Rest as needed.
Then:
8×30/30 sec Hard/easy on Machine of Choice