10:00 warm up plus Mobility and stability work
2×8 shoulder opener
2×5 cuban press
3×5 wall squat
2×8 Squat Jump
2×8 Push up
Then:
5x Burpee box jump (burpee first then jump on to a box)
8x Body rows
X5 rounds rest as needed
Then:
30 secs mt climbers
30 secs flutter kicks
30 sec atomic sit up
X3 rounds minimal rest
Then:
4×250, 1:1 work rest machine of choice (60 sec airdyne)
Cool down with additional mobility work if time.