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
2 x 10 Frog Hops
Any additional mobility/stability work
Then –
15m Sled Push (heavy + fast)
5x Box Jumps
X 5 rounds, rest 1-2minutes between
Then –
10 to 1 Ladder Body Rows
After each “rung”, complete 10x reps of core (your choice)
Then –
8x 20sec hard / 10sec rest @ machine of choice (or jump rope!)
Then –
Cool down + stretch