10:00 Warmup on Machine of Choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2x30m Tactical Lunge
2x 30 sec running in place
2×5 Pushups
Then:
10x total steps Walking Lunge with Rotation – hold weight at chest, rotate and press the weight out on each step (if R foot is forward, rotate towards R side, press out and then come back to center before next step)
5x Box Jumps
X 5 Rounds, rest 1-2min between rounds
Then:
10x GHD or weighted situp
10x (each way) Plate Halos or Bulgarian Bag Swings – Stand on BOSU for challenge
200m Sprint on machine of choice
X4 Rounds, rest 1-2min between rounds
Then:
3×60 sec plank/60sec rest
Then –
Cool down / stretch