10:00 Warm Up machine of choice or jump rope
Mobility/Stability Work
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 30m OH Walking Lunge – forward/backward, switch arms
THEN:
3x TGU, per side
5x Pull Ups
X 5 rounds, rest 1-2 min btw rounds
THEN:
8x Burpees
30 sec ring support
10x Bulgarian Bag Swings or Plate Halos, each direction
X 4 rounds, rest as needed
THEN:
4 x 250m ski/row, 1:1 work:rest
Cool down with more mobility work