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 5 per side Maxercist Row
Then –
Warm up to heavy Step Up (can hold weight at chest or at sides)
Then –
3 per side Weighted Step Up
15m Sled Pull in Plank position (can use a KB if sled is too heavy)
x 6 rounds, rest 60-90sec between
Then –
10x Push Press + 4x Ball Slams + 60sec Sprint @ machine of choice
8x Push Press + 6x Ball Slams + 60sec Sprint
6x Push Press + 8x Ball Slams + 60sec Sprint
4x Push Press + 10x Ball Slams + 60sec Sprint
Rest 60sec after each set
Then –
Cool down + stretch