Power
10:00 warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
Then:
15m Heavy Sled push
30 sec Mountain Climbers between (Regular, FST, Sliders)
X6 rounds, rest 1-2 minutes between rounds
Then:
10x Whipsmash or KB swing
10x Landmine Russian twist (or kayaker if more appropriate)
60 sec Wall sit hold – can hold med ball in lap for extra fun ( :
X4 Rounds, rest as needed
Then:
1000m Ski/row for time. Or 5 min Air dyne