10:00 warm up easy cardio
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
2 x 30m Tactical Lunge
2 x 5 per side Half Kneeling KB up press
Then –
Warm up to heavy Dead Lift
Then –
5x Dead Lift
10x Plate Halos each direction (or bulgarian bag swings)
x 5 rounds, rest 60-90sec between rounds
Then –
15m Sled Pull Standing
8x Push Ups
10x Side Plank Hip Lifts (each side)
x 4 rounds, rest as needed
Then, if time –
3 x 250m ski/row for time
Cool down + stretch