10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Work on any additional mobility/stability
2 x 10 frog hops
2 x 5 Split Squats (each side)
Then –
30x Split Jumps (total) + 20sec sprint @ ski/bike/row (or, 25m sprint outside)
20x Split Jumps (total) + 20sec sprint @ ski/bike/row (or, 25m sprint outside)
10x Split Jumps (total) + 20sec sprint @ ski/bike/row (or, 25m sprint outside)
Rest 2 minutes
X 2 rounds (can bump to 3 for some groups)
Then –
60m Farmers Carry
30m Rock Carry
10x (each side) Lateral hops – on floor, BOSU, parallettes
60sec OH Plate Hold
X 5 rounds, rest as needed
Then –
Cool down, stretch