10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2x 30/30 DB PP
2 x 5 squat jump
2 x 10 KB Swing
Then: Team 1
Work up to Push press (DB or KB – or Landmine)
Then:
5x Push Press
6x Box Jump
5 rounds, rest 60 seconds between rounds
Then:
60 sec Mountain Climbers + 250m ski/row/airdyne
5 rounds, rest 60sec between rounds
Finish with
6 – 1 Pull Up ladder
20 sec ring support between rungs of ladder.
Cool Down plus mobility work