STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 10 good mornings
30m Tactical Lunge x 2
Then:
Work up to heavy SLSLDL BB or KB
Then
3x per side SLSLDL
3x Strict Dead Hang Pull Ups between sets (weighted if appropriate)
5 rounds, Rest 1-2 minutes between rounds
Then:
5x Push Press
10x KB Swings or Frog Hops
60sec sprint ski/row/airdyne
60second rest
5 rounds
Then:
Cool Down