10minute warm up easy cardio
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 10 Good Mornings with KB
3 x 5 Push Ups (inclined / knees / toes)
Any additional mobility/stability work
Then –
10x KB Swings (fairly Heavy)
60sec Sprint @ machine of choice
60sec Rest
X 3
Then –
10x Burpees
60sec Sprint @ machine of choice
60sec Rest
X 3
Then –
30sec Flutter Kicks + 60sec Front Plank + 30sec Kayakers + 30sec (each side) Side Plank Hold
X 3, minimal rest
Cool down + stretch