10minutes easy cardio warm up
Any additional mobility / stability on own
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 5 of each: Front Raise, Lateral Raise, Reverse Fly (with light DBs)
Then –
KB or BB Complex (your choice) –
6x Dead Lift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Up
X 3 rounds, goal is to use same weight for all movements; try to increase weight each round.
Rest as needed to maintain form.
Then –
15m Heavy Sled Pull (standing or in plank position for extra challenge)
60sec OH Plate Hold
10x (per side) Lateral Hops – can be on floor, BOSU, or over parallettes
X 4 rounds, rest as needed to maintain form
If time –
1000m ski/row for time
Then –
Cool down + stretch