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 –
10x Front Squats (or Goblet Squats)
500m Ski / Row for time
2 minute rest
X 3
Then –
5x Weighted Step Up per side
250m Ski/Row for time
90sec rest
X 3
Then –
4 x 30sec Mtn Climber / 30sec Front Plank Hold
Try not to rest 🙂
Then –
Cool down + stretch