10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2x30m Tactical Lunge
2×10 Pushpress
Then:
5x Split Squats (per leg)
150m Ski/Row
X4 (Rest 60 sec between)
Then:
8x Pullups
20 sec sprint on machine of choice
X4
Then:
10x Anchored Leg Lowers
10x Atomic sit up/Or regular setup
10x Windshield/Floor Wiper
30-60 sec Rest
X4
Cool Down