PE/SE
10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 8 good mornings
30m OH walking lunge (forward/backward each side)
Then:
5x per side TGU + 10x Pull Ups (or Body Rows) + 500m ski/row for time
4x per side TGU + 8x Pull Ups + 400m ski/row for time
3x per side TGU + 6x Pull Ups + 300m ski/row for time
2x per side TGU + 4x Pull Ups + 200m ski/row for time
1x per side TGU + 2x Pull Ups + 100m ski/row for time
Increase weight on TGU as reps decrease
Can add weight to pull ups if appropriate
Rest as needed
Then:
Cool Down