Strength #10
10minutes cardio warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
Any additional mobility/stability on own
2 x 30m Single Arm OH walking Lunge (forward + backward, then switch arms)
Then –
Warm up to TGU fairly heavy if appropriate
Then –
2x TGU per side
5x Pull Ups
x 5 rounds, rest ~1min between rounds
Then –
12x Squat Jumps + 10sec Squat Hold
10x Squat Jumps + 20sec Squat Hold
8x Squat Jumps + 30sec Squat Hold
6x Squat Jumps + 40sec Squat Hold
4x Squat Jumps + 50sec Squat Hold
2x Squat Jumps + 60sec Squat Hold
Then –
60sec Front Plank with 1 push up every 10 seconds
60sec rest
x 3
Cool down + stretch