10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
2 x 30m Tactical Lunge
Then:
Warm up to Single Leg “Off the Box” Squat – can hold weight chest if appropriate
Then:
4x per side OTB Squat
4x Strict Dead Hang Pull Ups (can be weighted)
Rest 60-90sec
5 rounds
Then:
5x Push Press
8x KB Swing
30sec each side: Side Plank Hip Lowers/Lifts
5 rounds, rest as needed
Cool Down