10:00 Warm Up + Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squat
2×8 Good Morning
2×6 Bent Over Row (light) or Crossover Symm Row
Then:
5x Deadlift
5x Body Row
x5 rounds
Then:
10x (total) Weighted Walking Lunge
20x (total) Kayaker
20-30s Ring Support
x4 Rounds
Then:
1000m Ski/Row or 5 min Bike