10min warm up ski/bike/row
Work on mobility/stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 30m Tactical Lunge
2 x 10 Squat Jumps
Then –
10x Split Jumps (total) + 20sec All Out Sprint
20x Split Jumps + 20sec All Out Sprint
30x Split Jumps + 20sec All Out Sprint
Rest 2 minutes
X 2-3 rounds
Then –
10 to 1 Ladder
Pull Ups / Dips
(10/1, 9/2, 8/3…1/10)
Then –
Cool down + stretch