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 Back Squat
250m sprint machine of choice or 60 airdyne, hard effort
X5 Rounds, Rest 1-2 minutes between rounds
Then:
30 sec Clank hold per side, or lower lift
8x Push ups
8x Pull up
X4 Rounds, minimal rest
Then:
2000m Ski/row for time
Cool down with more mobility work