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
Then
10x (each side) Skater’s Lunge Hops
20x Whip Smash
60sec Wall Sit Hold
X 3, minimal rest
Then –
10x Pull Ups
10x Push Ups
60sec Ring Support (or Dip Bar Hold)
X 3, minimal rest
Then –
10x Cousins (Deck Squat into Ball Slam)
10x KB Swings
60sec Sprint @ machine of choice (or 60sec Jump Rope)
X 3, minimal rest
Then –
Cool down, stretch