10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 10 Good mornings
Then:
Warm up to SLSLDL heavy (BB or KB)
Then:
3x per leg SLSLDL
8x Ring or Regular Dip, either can be assisted
x 6 rounds rest 60-90sec between rounds
Then:
10x Deck Squat (or KB Swing, group size dependent)
15m KB or Sled Plank Pull – heavy
60m Farmers Carry heavy KBs
4 Rounds, rest as needed
Then:
Finish with 8 – 1 pull up ladder, rest as needed to finish each rung of ladder with no breaks, can be assisted.
Cool Down with light mobility work or a recovery walk or spin and do mobility later.