10:00 warm up ski/row/bike
Work on mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 3 per side SLSLDL with single KB
Then:
Work up to a heavy DL heavy for 3 reps – BB, KB, or Hex Bar
Then:
6 x 3 Deadlift (touch and go)
Complete 6x heavy Pull Overs between sets of DL
Then:
8x Push Ups (can do on rings or bosu for extra challenge)
5x Box Jumps
30sec Ring Support Hold
x 5
Then, If time:
1000m for time on machine of choice
Cool Down