10:00 Warmup on Machine of Choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2x30m Tactical Lunge
3×5 Push ups
Then:
5x Split Jump per side (can be weighted)
10x Whip smash
X 5 Rounds, rest about 1 minute between rounds
Then:
15m Bear Crawl
5x Push ups
10x Clanks (per side)
X4 Rounds, rest as needed for form
Then:
8x20sec Hard/10 sec easy at machine of choice
Cool down + stretch