10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Single arm OH walking lunge (forward/backward each side)
Then:
Warm up to heavy Split Squat (can hold weight at sides or at chest)
Then:
5x each side Heavy Split Squat
5x each side Single Arm/Single Leg OH Press
X 5 rounds, rest 30-60sec between rounds
Then:
10-1 KB Swing / Ball Slam Ladder
(10/1, 9/2, 8/3…)
If time:
1000m ski/row for time
Cool down with mobility