Power
10:00 warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Deep Hip Opening Goblet Squat
2×6 Squat Jump
Then:
5x (Heavy) Ball Slam
5x Dips – bar, rings, bench
X5 Rounds, rest as needed between rounds
Then:
10—1 Burpee Ladder
30 sec plank in between “rungs” of ladder
Then:
4x250m Ski/Row, 1 minute rest in between.
Cool down/stretch