10:00 Warmup on Machine of Choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2x30m Tactical Lunge
3×6 Goblet Squat
3×30/30 hard/easy on Machine of choice
Then:
5x per leg – Reverse Lunge to Step Ups w/knee drive – can be weighted
150m Sprint on machine of choice
X 5 Rounds, rest 1-2 min between rounds
Then:
10x Landmine squat to Single Arm OH press (alternate sides, switch hands at top)
8x Bent Over Row (BB or KBs/DBs)
5x Push Ups
X 4-5 Rounds, rest as needed for form
Then:
3 x 60sec Ring Support / 60sec Rest (on rings for extra challenge)
Then:
Cool down/stretch