10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Deep Hip Opening Goblet Squats
Then:
5x (Heavy) Goblet Squat (Add bosu ball for challenge)
10x Whip smash (or KB Swing if more appropriate)
X5 Rounds, Rest 1 minute between rounds
Then:
10x Bent Over Row
10x (Total) Landmine Russian Twist
30-60 second OH Plate Hold (Add BOSU ball for challenge)
X4-5 Rounds, Rest as needed for form
Then:
3x 500m Ski/Row for time. 1:1 work/rest