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 5 Split Squats
2 x 5 Push Ups
THEN:
5x SLSLDL, per leg
5x Push Press
X 5 rounds, rest as needed
THEN:
15m Bear Crawl
10x Lateral Hops, per side, over line, on off Bosu, over paralettes
X 5 rounds, rest as needed
THEN;
6 x 100m at machine of choice, rest 30sec btw
Cool down with more mobility work