10:00 warm up ski/row/airdyne
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 8 Goblet Squats
3 x 5 Reverse Flies – with DBs or Cross-over symmetry bands
Then –
Warm up to Heavy(ish) Back Squat
Then –
5x Back Squats (can add chains for more fun 😉 )
5x Chest Press (on floor / BOSU / or bench)
X 5 rounds, rest 1-2min between rounds
Then –
8x Pull Overs (fairly heavy)
30sec Ring Support
60sec Sit Ups
X 5 rounds, rest as needed to maintain form
If time –
1000m ski/row for time
Cool down + stretch