10minutes easy cardio warm up
Any additional mobility / stability on own
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 30sec jump rope (or frog hops) / 30sec rest (or squat hold for extra challenge)
2 x 30sec push press / 30sec OH hold (light DBs)
Then –
Use same weights for all three movements if possible – DBs
10x RDL
15m Weighted Walking Lunge – hold weights at sides or at chest in front rack position
5x Push Plank Row
X 5 rounds, rest as needed to maintain form
Then –
10 to 1 Ladder
Pull Over / Anchored Leg Lowers
(10/1, 9/2, 8/3…1/10)
Then –
Cool down + stretch