Power
10:00 warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2x 30m Tactical Lunge
2×5 Body Rows
Then:
5x (Per side) Split Jumps, can be weighted use light weight
5x Pullups
X5 Rounds. Rest 1-2 minutes between rounds
Then:
10x Decksquats
60sec Farmers Carry
10x (Per side) Landmine Russian twist
X4 Rounds, rest as needed between rounds
Then:
30-20-10 Calories on machine of choice
Rest ~1-2min between each
Then:
Cool down + stretch