10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3×6 Deep hip opening Goblet Squat
Then:
5x Backsquat
30-60 second plank with shoulder tap
X5 Rounds, rest 1-2 minutes between rounds
Then:
10x Anchored Leg Lowers
10x Windshield Wiper
10x Burpee
X4 Rounds, rest as needed for form
Then:
1000m Ski/Row on Machine of choice, or 5 min bike.