General Warm up

10 min @ easy pace

Then:

2×5 Shoulder Dislocate

2×5 Wall Squat

2×20 Goblet Squat @ 16 kg

2×10 Push-Up

2×20 Meter Dumbbell Over Head Lunge

Then:

Set a stop watch for 5 min

Every 30 seconds switch exercises

V-Sit Kick Out

Push up

Leg Raises

Plank

Vertical Sit Up

Pull-Up, If unable to do a Pull-Up do Negatives

Crunch

Dumbbell Bent Row

Toes to Bar

Bicep curl

Then:

Rest 2 Min

Repeat

(That means do the circuit 2 times)

Then:

30 Sec Work/ 90 Sec Rest

30 Second SkiErg @ >120 Meters

90 Second Rest complete 10 Plank Pull

10 Sets

Then:

Cool Down

10 Min @ easy pace