10minute warm up easy cardio
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 5 per side Single leg Squat to bench
Any additional mobility/stability work
Then –
8x Heavy Goblet Squat
12x Whip Smash
X 5 rounds, rest 1min between rounds
Then –
30-20-10 reps of each –
GHD Sit Ups
Pull Overs
BOSU Chest Press
Then –
1000m Ski/Row for time
Cool down + Stretch