STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
3 x 3 SLSLDL per side (KB in one hand; warm up weight)
2 x 10 KB Swing
Then:
Work up to a heavy DL
Then:
5 x 5 Deadlift – touch and go
Between sets, rest 1-2 minutes and complete 3x strict dead hang pull ups (add weight if appropriate)
Then:
30-20-10 reps of each
Push Ups + Frog Hops
Then, If time:
2000m ski/row (or 200 calories airdyne) for time
Cool Down