10:00 Warmup on Machine of choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2x30m Tactical Lunge
Then:
5x Burpee to box jump
10x Weighted Walking Lunge (Farmers carry or front carry hold)
X5 Rounds, rest as needed
Then:
5x Bent over row (5x Per side if using bench)
5x Dips (Bar, rings, bench)
30 sec mountain climber (Can use FST or sliders if appropriate)
X4 Rounds, rest as needed
Then:
4x150m Ski/row. 1:1 work/rest
Cool down with more mobility work