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 Split Squats (per leg)
8x Burpees
X 5 rounds, rest 60-90sec between rounds
Then –
12x Single Arm Weighted Sit Ups (switch arms at 6)
60sec Swimmers
30sec (per side) Side Plank Holds
X 4, rest as needed
Then –
4x 30sec sprint / 60sec rest @ machine of choice
Then –
Cool down + stretch