Strength

10:00 row/ski erg/airdyne
2 x 10 Shoulder openers
2 x 5 Cuban Press
10 Y’s, Flys, 90/90 on cross over symmetry bands
3 x 5 Wall squats Narrow stance
2 x 30m OH Walking Lunge

Then
5 x 3 (per leg) Back Squat Step Ups

Then
5 reps of each:
Body Row on Rings
Fly
Archers
Dips (rings or bar)
Feet to Hands (rings of bar)
x 5 rounds, rest as necessary