10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 3 per side Single Leg Squat to Bench
Then:
Work up to heavy SLSLDL BB or KB
Then
5 x 3 SLSLDL per side
In between sets complete 5x Dip or Ring dip
Then:
6x Goblet Squats heavy
8x Pull Ups
15m Bear Crawl
x 5 Rounds, rest some between rounds
Then, if time:
5x 20cal ski/row/airdyne
1:1 Work:Rest
Cool Down