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
2 x 10 Push Press (medium weight)
Then:
2min Step Ups – hold weight at chest or at sides
200m Sprint @ Machine of choice
60sec Wall Sit Hold (or BOSU squat hold)
60sec rest
5 rounds
Then:
10 to 1 Push Up Ladder
After each “rung”, complete 15m Bear Crawl
(If bear crawl is a no go for athletes, they can do mountain climbers or plank hold instead)
Then:
Cool down with more mobility