10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 10 Good Mornings
3 x 5 Bent Over Rows (light to medium weight)
Then –
Warm up to Heavy(ish) Dead Lift
Then –
5x Dead Lift (heavy-ish)
3x RMM (also heavy)
X 5 rounds, rest 1-2minutes between rounds
Then –
5x Pull Ups
30m Sled Push
30sec Squat Hold (on BOSU for extra challenge)
X 4, rest as needed
Then –
3 x 250m ski/row sprint
Rest 60sec between each
Then –
Cool down and stretch