10:00 Warmup on Machine of choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2x30m Tactical Lunge
Then:
5x Step up (Per side) fast with knee drive, hold weight at chest.
60 sec wall sit hold, can be weighted
X5 Rounds, rest about 1 minute between rounds
Then:
10x Broad jumps
8x Pullups
8x Chest press
X4 Rounds, minimal rest
Then:
5×30 sec all out sprint/60 sec rest on machine of choice
Cool down with more mobility work