10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 8 Good Mornings
3 x 5 Reverse Flies (with DBs or cross-over symmetry bands)
Then –
Warm up to heavy Dead Lift and Pull Over
Then –
5x Dead Lift (heavy)
5x Pull Over (also heavy)
X 5 rounds, rest 1-2 minutes between rounds
Then –
30 – 20 – 10 of each
Push Press
Deck Squat
Then –
1000m Ski/Row for time
Then –
Cool down + stretch