10:00 Warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2x 30m OH walking Lunge (Forward/Backwards, switch)
Then:
KB Complex. 10x of each:
Around the world
KB Swings
Goblet Squats
Halo (Use KB or Plate)
TGU (Per side)
X3 rounds, increase weight per round if doable, and use different weights for movements.
Then:
10—1 Pushpress/Ball Slam Ladder
(10/1, 9/2, 8/3, etc)
Then:
3x500m Ski/Row (1 minute rest between)