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 Tactical Lunge
2 x 5 Push Ups (bar/knees/toes keep these easy enough to be a warm up)
Then –
Warm up to weight for Split Squats
Then –
5x per side Split Squats
8x Body Rows
X 5 rounds, rest 1-2min between rounds
Then –
5x OH Strict Press (can be single arm if better for athlete)
10x per side Standing Russian Twist w/Landmine
30-60sec Mountain Climbers
X 5 rounds, rest as needed
Then –
4 x 250m Ski/Row for time, rest 60sec between each
Cool down + stretch