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 – 5x/side Split jumps (can be 10 per leg, athletes choice)
5x Bent Over Row
X5 rounds rest as needed.
Then
8x Dips, can be bench, bar or rings – athlete’s choice
15m Bear crawl
10x Conveyor med ball sit toss with partner
x4 rounds minimal rest.
Then
2000 m row/ski for time or 100 cal Airdyne
Cool down with additional mobility work if time.