10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
2×5 OH KB press and Stretch
Then:
BB/KB Complex:
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squats
6x Pushpress
6x Pushup
500m Ski/Row
x 3 rounds (Rest 2 min at end of total sets)
Then:
Increase weight each round if possible, if using barbell try to not put barbell down for the entire Complex (per round)
8x30sec/30sec Hard/Easy on Machine of Choice
Cool Down with mobility work