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
3 x 5 Squat Jumps
3 x 5 Reverse Flies (light DBs or Cross-Over Symmetry Bands)
Then –
10x Ball Slams
8x Box Jumps
60sec OH Plate Hold
X 5 rounds, rest as needed
Then –
8x RMM + 20calorie Sprint @ machine of choice
X 3 rounds, rest as needed
Then –
Cool down, stretch