10:00 warmup
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m OH walking Lunge (Forward/back-switch)
Then:
3x TGU (Per side)
5x Bent Over Row
X6 Rounds, rest 1-2 minutes between rounds
Then:
8x Floor Press
10x Windshield Wiper or Floor Wiper
10x (Total) Bird dog on back with weighted ball
X4-5 Rounds, rest as needed to maintain form
Then:
Cool down or 5 min row/bike/ski