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 8 good mornings
2 x 30m tactical lunge
Then
warm up to heavy-ish SLSLDL (BB or KB)
Then –
5x per side SLSLDL
5x Body Rows @ rings
x 5 rounds, rest ~1min between rounds
Then –
10 to 1 ladder
Head Cutters / Anchored Leg Lowers
(10/1, 9/2, 8/3, 7/4…1/10)
Rest as needed to maintain form
Then, if time
4x250m Ski/Row for time
60sec rest between each
Then –
Cool down + stretch