10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3×5 SLSLDL (Per side)
Then:
5x Split Squats (Per side)
8x Reverse Fly
X5 Rounds, rest 1-2 minutes between rounds
Then:
10x Frog Hops
12x Landmine Russian Twist (Total)
10x Weighted Sit-up or GHD
X5 Rounds, rest as needed
Then:
2000m Ski/Row for time or 8 min bike