10:00 warm up ski/row/bike
Work on mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 good mornings
(Break up into teams if group is larger than 3 people)
Then: (Team 1)
Warm up to heavy Dead Lift
Then:
6 x 3 Dead lift
Rest 1-2 minutes between sets
During rest: 5x Reverse Fly + 8x Frog Hops
Then: (Team 2)
5x Chest Press – DB or KBs, (floor or bench)
10x Deck Squats
60sec Ring Support Hold
4 rounds
If time:
6x 20sec sprint (all out) / 60sec rest @ machine of choice
Cool Down