10minute warm up easy cardio
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 30sec air squat / 30sec squat hold
2 x 30sec push press / 30sec oh hold
Any additional mobility/stability work
Then –
“On The Minute”: One minute to complete each movement; remaining time in each minute is rest.
10cal @machine of choice
10x Ball Slam
10x Push Up
10x (total) Split Jump
10x Pull Up
X 5 rounds
Then –
30sec Flutter Kicks + 60sec Mountain Climber
30sec Kayakers + 60sec Bicycles
X 3 rounds, minimal rest
Then –
Cool down + stretch