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 Single Arm OH press and stretch
Then:
10x Weighted Walking lunge
10x KB Swing
5x (Per side) Half kneeling KB Up press
X5 Rounds, minimal Rest
Then:
30-20-10 of:
Box Jump
Pullups
Calories of choice