10:00 Warmup on Machine of choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2x30m tactical lunge
2×5 SLSLDL
Then:
5x Step up (Per side) with high knee drive
10x Flying Burpee (burpee broad jump)
X5 Rounds, rest as needed
Then:
60 sec OH plate hold (Add bosu ball for challenge)
10x (Total) Russian twist with landmine
5x KTE
X4 Rounds, rest as needed for form
Then:
Cool down with more mobility work