10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 30m Tactical Lunge
Then:
Stations: rotate through every min on the min. Athletes have 60 sec to complete the station, their rest is the remainder of the 60 secs
150m Ski or Row (or 10 cal air dyne?)
10x Pull Ups
10x Sit Up (atomic sit ups or weighted sit ups for extra challenge)
10x Ball Slam
10x Burpees
x 5 rounds
Then:
“Ab-pocolypse” 😉
30 sec V-seat hold
60 sec mtn climber
30 sec flutter kick
60 sec plank one foot off the floor for 30 sec then switch elevated foot.
30 sec KTE (or feet to hands on floor)
60 sec rest
4 rounds
Then: