10minute warm up easy cardio
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 8 Goblet Squats (deep w/hip opening stretch)
3 x 5 per side Half Kneeling Single Arm KB Up press
Any additional mobility/stability work
Then –
5x Head Cutters (heavy)
200m Sprint @ machine of choice
X 5, 90sec rest between rounds
Then –
5x Floor Press (heavy)
5x per side Windshield Wipers – can lock out weight over chest
10x Anchored Leg Lowers / Lifts
X 5, rest as needed
Then –
Cool down + stretch