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 slsldl
2 x 10 KB Swing
Then:
3x Deadlift – work up to a “heavy” weight
3x Pull up
x 6
Then:
10x Landmine Squat to OH press 5 per side
10x Ring Push up or Regular Push Up
60 OH Hold (plate or BB)
x 4
THen:
1000m row/ski for time or 50 cal on Airdyne
Cool Down