10minutes cardio warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
Any additional mobility/stability on own
2 x 30m tactical lunge
Then –
warm up to fairly heavy RDL (BB or KB/DBs)
Then –
5x RDL fairly heavy
5x per side – Single Arm / Single Leg Strict OH Press (stand on R leg, push w/L arm, then switch)
x 5 rounds, rest ~1min between rounds
Then –
15m Bear Crawl
15m Flying Burpees
x 5 rounds, rest as needed to maintain form
Then, if time
2000m ski or row for time
Then –
Cool down + stretch