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)
5 rounds, 60sec rest between rounds
Then:
10x Burpees
60sec FLR (or Plank on floor)
X 4, minimal rest
Then:
Cool down with more mobility