10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
3 × 5 wall squats
30m Tactical Lunge x 2
Then:
Work up to heavy SLSLDL BB or KB
Then
3x SLSLDL
8x Pull Over
x 4 rounds rest as needed
Then:
5x Floor Press
10x Windshield Wiper or Floor Wiper
30 sec plank with shoulder tap
x 5 rounds rest as needed
Then:
Finish with 2000m row or ski for time, or 100 cal Airdyne
Cool Down