10minute warm up easy cardio
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 10 frog hops
2 x 5 reverse flies
Any additional mobility/stability work
Then –
10 to 1 Ladder
Head Cutters / Burpees
(10/1, 9/2, 8/3, 7/4…1/10)
Rest as needed to maintain form
Then –
10x Weighted Sit Ups (can be on floor or GHD)
10x Pull Overs
30sec Side Plank Hold (each side)
X 5 rounds, rest as needed
If time –
3 x 500m Ski/Row for time
Rest 2min between each
Then –
Cool down + stretch