8/side Samson Stretch
12 Banded Good Mornings
1 min No Jump Burpees
8/side RNT Rear Foot Elevated Split Squats
Rest 30 secs
12/side DB Single Leg Deadlifts
Rest 30 secs
30 secs/side Bent Knee Copenhagen Side Planks
Rest 2 mins
12 Box Jumps (24/20)
15 Wall Balls (20/14)
9 KB Swings (70/53)
In 7 mins complete 2 sets of:
15 Prone Trap Raises
15/side Powell Raises
Rest 90 secs
Complete 3 sets of:
8-12 Standing DB Curls
Rest 1 min
15 Banded Triceps Extensions (hard)
Rest 90 secs