10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
3 x 6 Goblet Squats
30m Tactical Lunge
Warm up to Back Squat Bar + Chains (for smaller athletes use 15# or 35# bar.
5×5 Back Squat Bar + Chains – pause at bottom of squat, then accelerate up out of it.
(regular back squats if more appropriate for athlete)
Rest 60-90sec between sets
8x Body Row
5x Heavy Pull Overs
60sec Mtn Climber or Knee tuck (can be with FST or Stability ball)
5 Rounds; rest as needed
8×30/30sec hard/less hard @machine of choice