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
3 x 30sec Jump rope (or air squat or frog hop) / 30sec rest
Then –
“On the minute” (1 minute to complete each movement, remaining time in minute is rest):
150m Sprint Ski/Row
10x Sit Ups
10x Ball Slam
10x Goblet Squats
10x Pull Up
X 5 rounds
Then –
30-60sec Ring Support (or Dip Bars)
5x per side Windshield Wipers (or floor wipers) – can lock weights out over chest for extra challenge
30-60sec Swimmers
X 3-4 rounds, rest as needed
Then –
Cool down + stretch