10minute warm up easy cardio
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 5 Squat Jumps
3 x 5 Tuck Jumps (or High knee march)
Any additional mobility/stability work
Then –
8x Back Squats (Medium weight not super heavy)
5x Box Jumps
Rest 60-90sec
X 5 rounds
Then –
3x Pull Ups (minimal assistance)
5x Windshield Wipers (or Floor wipers) each side
10x Side Plank hip lifts each side
X 5, rest as needed
Then, if time –
1000m ski/row for time
Then –
Cool down and stretch