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 8 Push Press
2 x 8 Goblet Squat (deep, hip opening)
Then –
2min Step Ups (can be weighted)
5x Pull Ups (minimal assistance)
60sec Wall Sit Hold
X 4, rest 2 min between rounds
Then –
10-1 Ladder
Burpees / Ball Slams
(10/1, 9/2, 8/3…1/10)
Rest as needed to maintain form
Then –
Cool down + stretch