10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 3 per side Maxercist Row
Any additional mobility/stability work on own
Then –
2x TGU per side
5x RDL (KBs or DBs)
15m Weighted Walking Lunge (same weight as RDL – hold at sides or in front rack position)
5x Push Press (same weight as RDL?)
x 6 rounds, rest as needed to maintain form
Then –
8 to 1 Pull Up Ladder
*After each “rung”, complete 15m Bear Crawl
Rest as needed
Then –
Cool down, stretch