10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility – esp overhead
3 x 5 Wall squat
2 x 5 SOTS Press with PVC
2 x 5 OHS at wall with PVC
Then:
Warm up to Overhead Squat
5 x OH Squat
Rest 60sec between each
5 Rounds
Then:
10x Pull Ups
30m Bear Crawl
4 Rounds, rest as needed
Then, if time:
5 x 200m ski/row for time
1:1 Work:Rest
Cool Down