10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
2 x 5 Reverse Flies
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
Then:
5x Push Plank Row w/DBs
8x Box Jumps
60sec rest
x 5
Then:
10x Head Cutters
10x Whip Smash
60sec rest
x 5
Then, if time:
5 x 10 calories all out @ ski/row/bike, rest 30-60sec between each, try to maintain pace for each effort.
Cool Down