10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
2x30m Tactical Lunge
3×5 (light) Push Press
Then:
5x Step up with high knee drive, weighted barbel on back, DBs in hands, or KBs in front rack
5x Bent over row (double or single arm)
x 5 rounds (Rest 30-60 sec between)
Then:
10x Landmine squat with OH press (5x Per side)
10x Ball slam
30-60 sec plank/FLR
X4 (Rest as needed)
Then:
8x30sec/30sec Hard/Easy Machine of choice
Cool Down with mobility work