10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 5 Push Ups
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
Then –
5x Box Jumps
5x Push Press (heavy)
X 5 rounds, rest 60-90sec between rounds
Then –
3x Pull Ups (can add weight)
60sec Front Plank Hold
10x Sit Ups
X 4 rounds, rest as needed
Then –
4 x 250m sprint at machine of choice (or 25cal air dyne, rest 60sec between sprints
Then –
Cool down, stretch