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 8 Goblet Squats
2 x 8 Push Press
Then –
10x Back Squats (Medium heavy) + 10x Burpees + 60sec Kayakers
X 3-4 rounds, minimal rest
Then –
Rest 2-3 min
Then –
10x Split Squats (each side) + 10x Body Rows + 60sec Front Plank
X 3-4 rounds, minimal rest
If time –
3 x 60sec Hard / 60sec rest @ machine of choice, or jump rope 🙂
Then –
Cool down + stretch