10minute warm up easy cardio
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
30m Single Arm OH Walking Lunge (forward / backward, then switch arms)
Any additional mobility/stability work
Then –
10x Dead Lift (KB or BB, medium weight not too heavy)
2min Step Ups (with or without weight)
250m sprint @ ski or row (go hard!!)
Rest 2min
X 4 rounds
Then –
30 – 20 – 10 reps of each (rest as needed)
Push Press (can increase weight as reps decrease)
Body Rows @ rings
Then –
Cool down + stretch