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 × 5 wall squats
30m OH walking lunge
Then:
Work up to weight for TGU
Then:
3x TGU per side
6x Ring Push up
6 rounds rest as needed
Then:
8x Ball Slam
8x KB Swing
30 Mtn climber
x 4 Rounds minimal rest
Cool Down – light mobility work or a recovery walk/spin etc.