10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Squat Jumps 2×5 (per side) KB press and stretch Then: 5x Box Jumps 5x Push Press (BB or KBs/DBs) – heavy if possible X5 Rounds, Rest 1-2min between rounds Then: 10x Deck squat 8x Body Row 10x Kayaker […]

10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener
 2×5 Cuban Press
 3×5 Wall Squat 2x30m Tactical Lunge 2×8/arm Tricep Extension (easy)
 Then:
 5x/leg Step Up 5x Dip X5 Rounds Then: 6x/leg SLSLDL 15m Bear Crawl 30s Wall Sit Hold (can be weighted) X4 Rounds Then: 4x250m Ski/Row; 1:1::Work:Rest

10:00 Warm Up Mobility/Stability
 2×8 Shoulder Opener
 2×5 Cuban Press
 3×5 Wall Squat 2×8 Good Morning (PVC behind shoulders) 2×8 1-arm OH Press & Stretch (knee-down lunge or standing)
 Then: 
5x Deadlift 5x Pullover (Heavy) 
X5 Rounds Then: 8x Box Jump 20x (total) Kayaker 45s Step Back Lunge X4 Rounds Then: 2000m Ski/Row for time […]