PE/SE
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 30/30sec DBPP/OH Hold
2 x 30/30sec squat/squat hold
Then:
Warm up to Bench Press (heavy-ish)
Then:
10x Bench Press (or DB Chest Press)
500m ski/row for time
2 min rest
x 3
Then:
10x KB Swings
60sec ski/row/bike for time
60sec rest
x 4
Then:
8 to 1 Ladder Pull Ups
Cool Down