10minutes easy cardio warm up
Any additional mobility / stability on own
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
Then –
10x Clean and Press (BB or KB)
500m row/ski (go hard! same machine for all three rounds)
2 min rest
X 3
Then –
10x Back Squat
60sec Sprint @ ski/bike/row (choose a different machine than the first block)
1 min rest
X 3
Then –
3 x 60-90sec Static Hold of choice (Pick one: Wall Sit, Ring Support, Plank, OH Plate Hold, V-Sit Hold…)
1:1 Work:Rest
Then –
Cool down + Stretch