10minute warm up easy cardio
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 10 Frog Hops
3 x 10 Good Mornings
Any additional mobility/stability work
Then –
10x KB Swings
60sec Sprint @ machine of choice
X 5 rounds, rest 90sec between rounds
Then –
10x Deck Squats
10x per side Lateral Hops (can be on/off BOSU or over parallettes for extra challenge)
60m Farmer’s Carry
X 5, rest 60-90sec between rounds
Then –
Cool down + stretch