10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 8 Goblet Squats – deep, hip opening + postural focus
3 x 5 per side Maxercist Row
Then –
Warm up to heavy-ish RDL (Can use BB or KB)
Then –
5x RDL (fairly heavy)
5x Pull Ups
5x Dips (rings, bars or bench)
X 5 rounds, rest 60-90sec between rounds
Then –
30sec Mountain Climbers
30sec Swimmers
30sec Bicycles
30sec Flutter Kicks
30sec rest
X 4
Then –
2000m Ski/Row for time