10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
work on mobility/stability
2 x 10 frog hops
2 x 5 maxercist row
Then –
8 to 1 ladder (per side) Split Squats – hold weight at chest
After each rung, complete 5x Flying Burpees
Rest as needed to maintain form
Then –
10x KB Swing
10x Pull Ups
60sec OH Plate Hold
X 4 rounds, rest as needed to maintain form
If time –
3 x 250m Ski/Row for time
Rest 60sec btwn each
Then –
Cool down, stretch