15 minutes on stair master
2 X 50 m lunge walk

Circuit  X 4
15 Stiff legged deadlift
15 Front squat
15 Barbell Hip thrust
20 (per leg) DB step up

Circuit  X 1
15-12-9-6-3
Box jump
Push ups

Circuit X 3
10 Mountain Climbers
10 Burpees
10 jump squats

5 X 5 wide grip pull ups - no kipping. Only so much rest as it takes for parter to finish his set.

Shoulders
3 x 20 DB lateral raises
3 X 20 DB front raises
3 X 10 BB seated overhead press
3 X 10 Cable face pulls
3 X 8 Cable reverse flys

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