10minute warm up easy cardio
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 30m Tactical Lunge
Any additional mobility/stability work
Then –
5x per side Skater’s Lunge with Landmine
10x Ball Slams
X 5 rounds, rest 1-2 minutes between rounds
Then –
8x Pull Ups
8x Burpees
10x per side – Side Plank Hip Lifts
X 5, rest as needed
Then –
Cool down + stretch