Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 30m Tactical Lunge
Then:
Warm Up to Single Leg “Off the Box” (OTB) Squats (weighted if appropriate; KB at chest)
Then:
5x Single Leg OTB Squat – per side; focus on keeping hips square and level during movement
60sec OH Plate Hold
60sec Rest
x 5
Then:
10-1 Body Row Ladder
Between each rung, complete 10reps core of choice (ie. Sit ups, leg lowers, side plank hip lifts, wind shield wipers, mountain climbers, etc)
If time:
8×30/30sec “hateful eight” @machine of choice
Then:
Cool Down