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 30m Tactical Lunge
2 x 8 Push Ups
Then –
8x KB Swing (fairly heavy)
5x (per side) Skater’s Lunge
60sec Kayakers
X 3-4 rounds, rest as needed
Then –
8x Chest Press (@ bench, BOSU, or floor)
8x Pull Overs
60sec Mountain Climbers
X 3-4 rounds, rest as needed
Then –
“Hateful Eight”
8x 30sec hard / 30sec less hard @ machine of choice
Then –
Cool down + stretch