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
Any additional mobility/stability work
Then –
Warm up to heavy Push Press and Box Jumps
Then –
5x Push Press
5x Box Jumps
X 5 rounds, rest ~90seconds between
Then –
5x Body Rows
10x Deck Squats
60sec Mountain Climbers
X 4, rest as needed
Then, if time –
3 x 250m Ski/Row for time
Then –
Cool down + stretch