10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m Tactical Lunge
2 x 8 Goblet Squat
Then:
Warm up to Front Squat with BB, heavy
Then:
6 x 3 Front Squats, heavy
Rest 60-90sec between sets
During rest, complete 5x Dips, at Rings or Dip Bar (or bench)
Then:
10x Pull Overs
5x each side Windshield Wipers
60sec OH Plate Hold
Rest 60sec
x 5
If time:
6x 30/30sec hard/less hard at machine of choice
Cool Down