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
30m Single Arm OH Walking Lunge (forward/backward, then switch arms)
Then –
KB Complex – try to use same weight for all movements if appropriate. Minimal rest.
3x TGU each side (this can be lighter if needed for shoulder health)
10x KB Swings (can be single arm for more challenge)
10x Head Cutters (or single arm clean + press, 10 per side)
10x (each direction) KB Halos
10x each side SLSLDL
60sec Front Plank
X 3
Then –
60sec Bicycles
30sec Superhero hold
60sec Kayakers
30sec Swimmers
60sec Side Plank (switch sides at 30sec) – can add hip lift/lower or top leg lifts to mix it up 🙂
X 3, minimal rest
Then –
Hateful Eight 8x30sec hard/30sec less hard @ machine of choice
Cool down + stretch