10minute warm up easy cardio
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 10 Good Morning
2 x 10 Push Press
Any additional mobility/stability work
Then:
10x Pull Ups
20x Goblet Squats
30x Deck Squats
40x Push Press
50x Ball Slams
40x Anchored Leg Lowers
30x Pull Overs
20x Split Jumps
10x Pull Ups
Then –
“Hateful Eight”
8 x 30sec hard / 30sec less hard @ machine of choice
Then –
Cool down + stretch