10minute warm up easy cardio
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 30m Tactical Lunge
2 x 5 of each: Front Raise, Lateral Raise, Reverse Flies (light DBs)
Any additional mobility/stability work
Then –
5x RDL
15m Weighted Walking Lunge
5x Push Press
X 6 rounds, minimal rest (use DBs – same weight for all movements?)
Then –
30 – 20 – 10 reps of each
Whip Smash
KTE (or Feet to hands on floor)
Calories @ machine of choice
Then –
Cool down + stretch