10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
2 x 5 each side Cossack Stretch Squat
2 x 5 each side Kayakers (no weight)
Then:
Find weight for heavy push press, walking lunge (see below)
Then:
10x Walking Lunge (total) – hold med ball or DB at chest, rotate side to side at bottom of each lunge, use obliques!
5x Push Press (heavy-ish)
x 6 rounds, rest 60sec between rounds
Then:
10x KB Swings
30sec ski/row/bike – go hard!
60sec rest
x 5 rounds
If time:
3 x 60sec Front Plank Hold
Cool Down