10:00 Warmup on Machine of choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×8 Squat Jumps
2x30m Tactical Lunge
Then:
10x Split Jumps, can be weighted
8x KB Swings
X5 Rounds, rest about 1-2 minutes between rounds
Then:
8x Burpee
8x Deck Squat
10x Windshield Wipers – 5 per side, can use BB or DBs locked out over chest.
X4 Rounds, rest as needed for form
Then:
8×30/30 Hard/Easy at machine of choice
Cool down with more mobility work