10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2x30m tactical Lunge
Then:
15m (Heavy) Weighted Walking Lunge
3x RMM
X6 Rounds, Rest 1-2 minutes between Rounds
Then:
60 sec Bottom of squat hold with Landmine (Or weight at chest on bosu ball)
10x Landmine Russian twist (Total)
5x Dips (bar or Rings)
X5 Rounds, Rest as needed for form
Then:
6x150m Sprint on Machine of choice. 1 minute rest between.