10:00 warm up plus Mobility and stability work
2×8 shoulder opener
2×5 cuban press
3×5 wall squat
30m tactical lunge
Then:
10x Skaters lunge with landmine, 5 per side.
10x KB swings
x5 rounds, rest as necessary
Then:
10-1 Goblet squat-body row ladder
Then:
8x 30sec/30sec hard/easy machine of choice.
Cool down with additional mobility work if time.