10minute warm up easy cardio
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 5 Push Ups
3 x 5 Squat Jumps
Any additional mobility/stability work
Then –
10x Box Jumps + 2x RMM
8x Box Jumps + 4x RMM
6x Box Jumps + 6x RMM
4x Box Jumps + 8x RMM
2x Box Jumps + 10x RMM
Rest as needed
Then –
30sec Flutter Kicks + 60sec Front Plank
30sec Kayakers + 60sec Side Plank (switch sides at 30sec)
30sec Swimmers + 60sec Mountain Climbers
60sec Rest
X 2 – 3 rounds
Then –
Cool down + stretch