10:00 warm up ski/row/bike
Work on mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU
Then
6 x 2 TGU per side
Between each set, do 15m Bear Crawl
** or: Split Squats instead of TGU; Mountain Climbers instead of Bear Crawl
5x Split Squats each side, with or without weight, focus on alignment
30sec Mountain Climbers – slow leg movement at first to work on stabilizing movement
3-5 rounds
Then:
5x Pull Up
10x KB Swing
60sec Wall Sit Hold (med ball on lap keep quads parallel to floor)
x 5 rounds, rest as needed to maintain form
Then:
Cool Down