10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
2 x 5 per side KB press and stretch
2 x 30m Tactical Lunge
Then –
Warm up to medium heavy TGU
Then –
3x per side TGU
3x Pull Ups (strict/dead hang. Can be weighted)
X 5 rounds, rest 1-2min between rounds
Then –
10x KB Swing
10x Split Jumps
X 5, rest as needed
If time –
1000m ski/row (go hard!)
Cool down + stretch