10minute warm up easy cardio
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 10 Good Mornings
2 x 30/30 air squat / squat hold
2 x 30/30 push press/oh hold
Any additional mobility/stability work
Then –
“On the Minute”
10x Dead Lift (Medium weight not too heavy)
10x Push Press
10x KB Swings
10x Push Ups
10x Anchored Leg Lowers
X 5 rounds
(One minute to complete each movement; remaining time in each minute is rest.)
Then –
40 – 30 – 20 – 10 calories at machine of choice
Rest 1-2minutes between each
(For some groups may want to reduce this to 30-20-10)
Then –
Cool down + stretch