10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 good mornings
Then:
Work up to heavy SLSLDL, use BB or KB
Then
3x per side SLSLDL
6x Pull Up
5 rounds, Rest 1-2 minutes between rounds
Then:
10x Deck Squat (or Goblet Squat depending on ROM of athlete)
8x Dip/Ring dip
30 sec OH Plate Hold
5 Rounds, rest as needed
If time:
2000m ski/row for time
Cool Down