10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
30m Tactical Lunge
Then:
find weight for heavy step up, farmers carry or front rack athletes choice
Then:
5x step up per leg
8x pull up
x 5 rest as needed
Then:
10x Landmine Squat to OH press (5 per side)
30x mtn climber
5x push up
x 5 minimal rest
Then:
40, 30, 20, 10 Calorie interval ladder on machine of choice, work rest 1 : 1
Cool Down