10minute warm up easy cardio
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 30/30 push press / oh hold
2x 30/30 air squat / squat hold
Any additional mobility/stability work
Then –
8x Split Squats per side (weight at chest) + 10x Push Ups + 60sec Mountain Climbers
X 3, minimal rest
Then –
Rest 2-3 minutes
Then –
10x KB Swings + 10x KTE + 60sec Sprint @ machine of choice (or Jump Rope)
X 3, minimal rest
Then –
Rest 2-3 minutes
Then –
10x Deck Squats + 10x Body Rows + 60sec OH Plate Hold
X 3, minimal rest
Then –
Cool down + stretch