10:00 Warmup on Machine of choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Frog Hops
2×5 Pushups
Then:
5x (heavy) Ball slams
10x Deck squats
X5 Rounds, rest about 1 minute between rounds
Then:
5x (per side) Alternating lunge with landmine
60 sec plank with 1 pushup every 10 seconds (Drop to knees to modify)
8x Pull Over
X5 Rounds, rest as needed for form
Then: 2000m Ski/row for time
Cool down with more mobility work