10:00 Warm Up
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squat
2×8 Good Morning (PVC behind shoulders)
2×8 1-arm OH Press & Stretch (knee-down lunge or standing)
Then:
5x Deadlift
5x Pullover (Heavy)
X5 Rounds
Then:
8x Box Jump
20x (total) Kayaker
45s Step Back Lunge
X4 Rounds
Then:
2000m Ski/Row for time or 8min Bike