In the March 4th

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 5 squat jumps
2 x 10 KB swings
20x Air Squats
15x Whip Smash
10x Push Press
90sec rest
5 rounds
10 to 1 Body Row Ladder
Between rungs of ladder, complete 10 reps of athlete’s choice core (can change each rung, choosing between sit ups, leg lowers, pull overs, mountain climbers, 1min plank, 1min side planks, KTE, etc etc…)
Then, if time:
4 x 250m ski/row spring, with 1min rest between each sprint
Cool down with mobility work