10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 10 good mornings
30m Tactical Lunge
Then:
Warm up to SLSLDL heavy (BB or KB)
Then:
6 x 3 per leg SLSLDL
Rest 2 minutes between sets
During rest, complete 5x Ring or regular Dip
Then:
15m Heavy sled plank pull
60 Sec OH Plate Hold
60m Farmers Carry
5 Rounds, rest as needed
Then, if time:
8 x 30/30sec Hateful eight
Cool Down