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:
5x per side, Landmine lunge to press
5x Pull ups
X5 rounds rest as needed
Then:
30 seconds of the following
Flutter kick
Side plank
Sit up
Ring Support
x3 rounds minimal rest
Then:
3x 250m 1:1 work rest machine of choice (60 sec airdyne)
Cool down with additional mobility work if time.