10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 10 good mornings
30m Tactical Lunge
Then:
Warm up to SLSLDL heavy (BB or KB)
Then:
3x SLSLDL per leg
5x Dip – Bar, Rings, Bench
Then:
15m Heavy sled pull regular or plank pull
60sec OH Plate Hold
30 sec flutter kick
4-5 Rounds, rest as needed.
Finish with the Hateful 8, 8x 30sec hard/30sec less hard machine of choice