10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2x30m Tactical Lunge
2x 30/30 DB PP – 30 sec pushing 30 sec holding weight locked out overhead, use light weight.
Then:
3x TGU per side
6x Pull Over – can be same weight as TGU if appropriate.
5 rounds, rest as needed
Then:
6x Head Cutter (medium weight)
30 sec ring suport
30 sec mtn climber
5 Rounds, minimal rest
Finish with the hateful 8
8x 30 sec work/30sec recovery machine of choice.
Cool Down – light mobility work or a recovery walk/spin etc.