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
Then –
KB Complex (try to use same KB for all movements)
10x Lunge in Place (total so 5 per leg; hold KB at chest)
10x Halo (each direction)
10x KB Swing
10x Single Arm Strict OH Press (total so 5 per side)
10x Goblet Squat
10x Maxercist Row (total so 5 each side)
X 4, rest as needed between rounds;
* Try not to put weight down mid-round.
* Can increase weight each round if appropriate.
Then –
15m Bear Crawl
15m Sled Pull (standing or sitting)
20calories @ machine of choice (go hard)
X 4, rest 1-2min between rounds
Then –
Cool down + stretch