10minute warm up easy cardio
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
Any additional mobility/stability work
Then –
30m Sled Push (Heavy + Fast)
15x Whip Smash
X 4 rounds, rest 60-90sec between
Then –
8x Pull Ups
10x Sit ups (can be weighted or on the GHD)
5x per side Windshield Wipers
X 5, rest as needed
If time –
4 x 30sec all out sprint (@machine of choice) / 60sec rest
Then –
Cool down + stretch