10minute warm up easy cardio
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
30m Single arm OH Walking Lunge (forward + backward with one arm, then switch)
3 x 5 Squat Jumps
Any additional mobility/stability work
Then –
5x Split Jumps per side
10x Deck Squats
60sec OH Plate Hold
X 5, rest 60-90sec between rounds
Then –
4 x 250m Sprint @ machine of choice
Rest 60-90sec between each
Then –
10x Pull Overs
30sec Bicycles
X 4, rest as needed
Cool down and stretch