10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 30m Tactical Lunge
2 x 5 Squat jumps
Then –
5x Split Jumps each side
10x Deck Squats
30sec OH Plate Hold
60sec rest
X 4
Then –
6x Pull Ups
12x Med Ball Sit Toss (or single arm weighted sit up switch at 6)
200m Sprint (or 20cal air dyne)
60sec rest
X 4
Then, if time:
6 to 1 ladder Push Ups (can be on low rings/FST for added challenge)
Then –
Cool down with mobility