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 –
15x Whip Smash
30m Sled Push (heavy-ish)
60sec Plate Halos (switch directions at 30sec)
X 5 rounds, rest as needed to maintain form
Then –
5x Pull Ups + 5x KTE (or Feet to hands on floor)
Rest 60sec
X 4
If time –
8 x 20sec Sprint or Jump Rope / 10sec rest
Then –
Cool down + stretch