10:00 Warmup on Machine of Choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2x30m Tactical Lunge
2×5 Push ups
Then:
5x Reverse Lunge to Step Up with high knee drive (can be weighted)
3x RMM – heavy if possible
X5 Rounds, rest 1-2min between rounds
Then:
10x Squat Jumps
30m Fast, accelerated sled push
10x GHD or Weighted Sit up
X5 Rounds, rest as needed for form
Then:
4x 30sec all out / 90sec rest @ machine of choice
Cool down/stretch