10minute warm up easy cardio
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 5 Reverse Flies
3 x 10 Frog Hops
Any additional mobility/stability work
Then –
5x Cleans (can be with KBs or BB) – Medium heavy
10x per side Dynamic Skater’s lunge (jumping – can be going forward or side to side)
Rest 60-90sec
X 5 rounds
Then –
10 to 1 ladder of each –
Dips and KTE (or feet to hands on floor)
Then –
3 x 200m ski/row (go hard!) or 20cal air dyne
Rest 60sec between each
Then –
Cool down + stretch