10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2×10 Good Morning
2×10 Bent Over row
Then:
3x (Heavy) RDL
5x Front, lateral, Reverse Fly
X6 Rounds, Rest 1-2 minutes between rounds
Then:
10x Med ball sit toss or single arm weighted situp
10x Side Plank hip lift/lower (Add ball between ankles for challenge)
10x Kayaker (Add weight- total)
X5 Rounds, Rest as needed
Then:
1000m Ski/Row for time