Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Good morning
Then:
IWT-
5x SLSLDL (Per side)
500m Sprint on Machine of choice (or 2 min Airdyne)
60 sec rest
X4 Rounds (Minimal Rest)
Then:
8x Goblet Squat
250m sprint- Machine of Choice
60 sec Rest
X4 Rounds (Minimal rest)
Then:
30 sec bicycle
30 sec Flutter kick (raise legs higher if their backs bother them)
30 sec Front plank
30 sec Feet to hands
30 sec rest
x4 Rounds (Minimal Rest)
Then:
Cool Down