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
2 x 8 Good Morning
2 x 6 Deep goblet squat
Then:
5x Deadlift
5x Strict Press single arm single leg (5 per arm)
x 5
Then:
15m Bear Crawl + 5x Push Up
x 5
Then:
2000m row/ski for time or 100 cal on the airdyne
Cool Down