10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 Good morning
3 x 5 Push ups
Then:
3x (Heavy) Deadlift (Bar, KB’s, Hexbar)
5x Chest Press (Bench, bosu ball)
X6 Rounds, rest 1-2 minutes between rounds
Then:
15m Bear Crawl (Plank shoulder tap if more appropriate)
60 sec Wall sit hold (Add weighted med ball on lap for challenge)
10x (total) Single arm Sit-up
X5 Rounds, Rest as needed for form
Then:
2000m Ski/row for time on machine of choice. Or 8 min bike.