10:00 Warm up ski erg/airdyne/row
Work on mobility or stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
30m Tactical Lunge x 2
Then:
Work up to heavy SLSLDL BB or KB
Then
3x SLSLDL
10x Kayaker or Standing Woodchopper each side
Then:
5x Pull Over
10x Push Up
30 sec Sprint on machine of choice
rest 60
x 5
Cool Down