200m run (:30 out/:30 back)
20 jumping jacks
20 seal jumps
10 burpees
Stretching:
1:00 r/l samson stretch
1:00 r/l piriformis stretch
1:00 r/l calf stretch
3 rounds:
8 Plank up down’s
8 alternating reverse lunges
8/8 strict press
10 speed skaters
5 jumping air squats for height
4 x 10
Elevated (narrow) stance goblet squats
Rest 60-90 seconds
HOME GYM:
8 rounds:
20 speed skaters
12 front rack reverse alternating lunges (95/65)
8 push press
DB/KB/MB:
8 rounds
20 speed skaters
12 front rack reverse alternating lunges
8 push press
*8/8 if only one dumbbell or kettlebell
BODY WEIGHT:
8 rounds:
20 speed skaters
12 odd object reverse alternating lunges
8 odd object push press
*8/8 if push press weight is too light
4 supersets:
5 pike ups, :03 up
3/3 clock slides
:30 adductor hold each side
1:00 right leg split
1:00 left leg split
(rest 1:00)
