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
30m OH walking Lunge
Then:
30m Weighted Walking Lunge, hold weight at chest
5x Push Ups (rings or floor)
x 5 rounds, rest some during rounds to maintain form
Then:
10x Box Jump
10x Deck Squats
10x Plate Halos each direction (or Bulgarian Bag Swings)
x 4 Rounds, rest as needed
Then, if time:
1000m ski/row for time
Cool Down