10:00 warm up easy cardio
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
2 x 30m Tactical Lunge
2 x 8 Push Press
Then –
Warm up to heavy-ish Back Squat
Then –
5x Back Squats
5x Bent Over Rows (with DBs or BB)
5x Reverse Flies (with DBs or bands)
x 5, Rest 60-90sec between rounds
Then –
5x Heavy Chest Press
10x (total) Russian Twist with Landmine
10x GHD Sit Ups (or weighted sit ups on floor)
x 5, rest as needed
Then –
Cool down + stretch