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
3 x 8 Goblet Squat deep with hip opening and postural work!
Then:
Work up to weight for Back Squat
Then:
5x Back Squat
60x Mtn climber
rest 60 secs
x 5
Then:
5x Strict Press
5x Body Row
15m Bear Crawl
x 5
Finish with 2000m row/ski for time or 100 calories on the airdyne