Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Tactical Lunge x 2
Then:
Work up to heavy SLSLDL BB or KB
Then
5 x 3 SLSLDL
In between sets, complete 5x Ring Dip
Then:
10x Windshield Wiper or Floor Wiper
60 sec FLR
x 5
Then:
Finish with 2000m row or ski for time.
Cool Down

Athletes: Jess, Lara, Karla