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
20x Frog Hops + 30m Tactical Lunge
Then –
10x *Split Jumps (total) + 30sec Sprint @ machine of choice
20x Split Jumps (total) + 30sec Sprint @ machine of choice
30x Split Jumps (total) + 30sec Sprint @ machine of choice
Rest 2-3 minutes
X 2 rounds (*can do step ups with knee drive if split jumps are a no go)
Then –
8 to 1 Ladder of each –
Pull Ups + Chest Press (on BOSU or exercise ball)
(8 8, 7+7, 6+6…1+1)
Rest as needed to maintain form; Can increase weight on Chest Press as reps decrease.
If time –
3 x 30sec (each side) – Side Plank (add Hip Lift + Lower for extra challenge)
30-60sec rest between rounds
Then –
Cool down + stretch