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:
15m Weighted walking lunge
10x KB Swings
x5 rounds, rest as necessary
Then:
10x Landmine russian twist, can be 10 total or 10 per side athletes choice
8x Dips- rings, bar, bench
60 second plank shoulder tap
X 4 rounds minimal rest
Then:
8×20/10 work/rest on machine of choice.
Cool down with additional mobility work if time.