Strength
10minutes cardio warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
Any additional mobility/stability on own
2 x 8 Good mornings
2 x 30m Tactical lunge
Then –
Warm up to Heavy Dead Lift
Then-
5x Dead Lift (fairly heavy)
5x Dips (@rings/bars/bench)
x 5 rounds, rest 1-2min between rounds
Then –
5x Heavy Push press
10x Body Rows
60sec Mountain Climbers
x 4 rounds, rest ~60sec between rounds
Then –
3 x 60sec sprint / 60sec rest @ machine of choice (or jump rope)
Cool down + stretch