10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3×5 wall squats
30m Tactical Lunge
Then:
find weight for heavy step up, farmers carry or front rack athletes choice
Then:
5x Step Up per leg
10x KB Swing
x 5
Then:
5x Pull Over +
10x Anchored Leg Lower
30 sec plank
x 5
Then:
If time:
50, 40, 30, 20, 10 Call ladder work rest 1 : 1
Cool Down plus mobility work