10:00 Warm Up Mobility/Stability
 2×8 Shoulder Opener
 2×5 Cuban Press
 3×5 Wall Squat 2×8 Good Morning
 Then:
 5x/leg SLSLDL 5x/side Landmine Russian Twist X5 Rounds Then:
 8x Box Jump 30s Ring Support 10x Sit Up (can be weighted) X4 Rounds Then:
 5x200m Ski/Row; 1:1::Work:Rest

10:00 Warm Up Mobility/Stability 
2×8 Shoulder Opener
 2×5 Cuban Press
 3×5 Wall Squat
 3×6 Goblet Squat Then:
 5x Front Squat 5x Pull Over X5 Rounds
 Then:
 8x/arm Piston Strict Press 30s Plank Shoulder Tap 60m Farmer’s Carry 60s Jump Rope X4 Rounds Then: Cool Down with Mobility work
  

10:00 Warm Up Mobility/Stability
 2×8 Shoulder Opener 
2×5 Cuban Press
 3×5 Wall Squat 2x30m Tactical Lunge
 Then:
 5x/leg Split Squat 5x/side Kayaker (Heavy)
 Then:
 8x Push Press 30s Wall Sit Hold 8x Body Row X4 Rounds Then: 4x250m Ski/Row; 1:1::Work:Rest