10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
2 x 30m Tactical Lunge
2 x 5 per side Maxercist Row
Then –
5x per side Skater’s Lunge w/Landmine
5x RMM
X 5 rounds, rest 1-2min between rounds
Then –
5x Pull Ups
10x Anchored Leg Lowers
60sec Front Plank (at rings for extra challenge)
X 4 rounds, rest as needed to maintain form
If time –
20sec sprint (all out) + 60sec rest
X 4 (at machine of choice)
Then –
Cool down + stretch