10minute warm up easy cardio
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
30m Single Arm OH Walking lunge (forward + backward, then switch arms)
Any additional mobility/stability work
Then –
5x Head Cutters (heavy)
5x per side Step Ups – hold weight at chest or at sides
X 5 rounds, rest ~2min between rounds
Then –
5x Pull Ups
30sec Mountain Climbers
X 5, rest 30-60sec between rounds
Then, if time –
4 x 250m ski/row for time
Rest 60sec between sprints
Then –
Cool down + stretch