10:00 Warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2x30m Tactical Lunge
2×10 Frog hops
Then:
10x Split Jumps
150m Sprint
20x Split Jumps
150m Sprint
30x Split Jumps
150m Sprint
40x Split Jumps
150m Sprint
One round, Rest before next block.
Then:
10x Floor press
10x Windshield wiper (total)
10x Anchored leg lowers (Add hip lift for challenge)
X4-5
Then:
Cool Down