10:00 warm up easy cardio
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 3 per side single leg butt to bench squat
3 x 5 push ups
Then –
Warm up to heavy Dead Lift (BB, KB, or Hex bar)
Then –
5x Dead Lift
5x per side Single arm / single leg OH strict press (R leg / L arm, then switch)
x 5 rounds, rest 60-90sec between rounds
Then –
10x KTE
30sec Side Plank each side
60sec Superhero hold (on belly, lifting up arms + legs and extending through back)
x 4, rest ~60sec between rounds
If time –
2000m ski/row for time
Cool down + stretch