10:00 Warmup on Machine of choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
2x30m Tactical Lunge
Then:
6x (heavy) Goblet Squat
60 sec sprint on machine of choice
60 sec rest
X3 Rounds
Then:
5x (Per side) Split Squat
60 sec sprint on machine of choice
60 sec rest
X3 Rounds
Then:
5x Pull up, 5x Pull Over, 10x Situp, 30 sec plank x 3
Cool Down with mobility work.