10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
30m Single Arm OH Walking lunge (forward/backward, then switch arms)
2 x 8 Frog Hops
Then –
5x Front Squats with Landmine – fairly heavy
8x Burpees
X 5 rounds, rest 1-2 minutes between rounds
Then –
15m Sled Push (heavy)
10x Whip Smash
X 4 rounds, rest as needed
Then –
30sec Kayakers
30sec Side Plank (each side)
60sec rest
X 3
Then –
Cool down + stretch