10:00 warm up + mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 30m Tactical Lunge
Then:
Find weight for heavy split squat, farmers carry or front rack position athletes choice
Then:
3x Split Squat each side
5x Strict Press single arm single leg (5 per arm)
x 6, rest 30-60sec between rounds
Then:
12x Sit Ups (weighted if appropriate)
15m Bear Crawl
5x Push Ups
x 4-5 rounds, rest as needed
Then:
Cool Down 5 minutes on ski/row/bike easy pace
Mobility