10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
30m Tactical Lunge
2 x 10 Frog Hops
Then:
Find weight for Step Ups – at sides or chest
Then:
5x each side Weighted Step Up (alternate legs)
10x Lateral Jumps, at Bosu or Parallette (or side steps with band around thighs)
x 6 rounds, rest 30-60sec between rounds
Then:
10x KB Swings
8x Pull Ups
30x Mountain Climbers (total) – pull knee to opposite elbow
x 5 rounds, rest as needed
Cool Down