10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 10 Push Press
2 x 30sec hard / 30sec easy @ machine of choice (or jump rope or frog hops) — open up lungs
Then –
8x Ball Slams
200m ski or row sprint
x 5 rounds, 60sec rest between rounds
Then –
5x Pull Ups
8x Push Ups
60sec Mountain Climbers
x 4 rounds, rest as needed to maintain form
Then –
Cool down, stretch