10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
Then:
5x KB Swing
5x Pushpress
X5 (Rest 30-60 sec between rounds)
Then:
10x Deck Squat
10x per side plank hip lift (Per side)
30 sec ring support
X4 rounds
Then:
4x250m ski/row 1:1 work/rest machine of choice