10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2x30m Tactical Lunge
Then:
Find/Warm up to Step Up weight heavy for 5 per leg – can hold weight at sides or at chest in Front Rack or bar bell on back.
Then:
5x Weighted Step Up per leg
7x Box Jumps
5 Rounds, rest as necessary so no form loss
Then:
5x Floor Press DBs or BB
10x Windshield Wiper or Floor Wiper (total)
5 rounds, rest as needed
Then, if time:
100 cal airdyne or 50 cal ski erg or row
Cool Down