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
Any additional mobility/stability work
Then –
10x Split Jumps (total) + 20sec sprint @ machine of choice
20x Split Jumps (total) + 20sec sprint @ machine of choice
30x Split Jumps (total) + 20sec sprint @ machine of choice
Rest 2 min
X 2 rounds
Then –
10 to 1 Ladder Push Ups
After each “rung”, complete 15m Bear Crawl
Then –
Cool down + stretch