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 3 Maxercist Row
30 m Tactical Lunge
Then:
5x BSSU per leg
10x Halo each direction or Bulgarian bag swing
x 5
Then:
5x RMM
30 sec Flutter kick
x 4
Then
1000m interval for time, 50 cal airdyne
Cool Down