Warm up 10min ski/row/bike/etc
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
Any additional mobility/stability
2 x 30m Tactical Lunge
2 x 5 SOTS press with PVC
Then –
5x Heavy Weighted Step Up (each side) – holds weight at sides or at chest
5x Strict OH Press
X 5 rounds, rest 1-2min between rounds
Then –
10x Body Row
10x (total) Standing Russian Twist w/Landmine
60sec Front Plank Hold (can be on floor or on low rings)
X 4, rest 60sec between rounds
Then –
8x 30/30 hard/easy at machine of choice
Then –
Cool down + stretch