10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
3 x 6 Goblet squat
Warm up to Back Squat weight – reasonable (for 5 reps)
5x Back Squats
30m Heavy Farmers Carry
Rest 60 sec between sets
10x KB Swing
30-60 sec Plank with shoulder tap
6x Bent over row – can be BB, DB/KB or Single arm with lock off
x 4 rest as needed, no form loss.
100 cal airdyne or 50 cal ski erg or row
Cool Down with light mobility work or a recovery walk or spin and do mobility later.