10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 30m Tactical Lunge
Then –
5x Front Raise
5x Lateral Raise
5x Reverse Fly
X 3 (light DBs, a little extra shoulder warm up)
Then –
5x RMM (medium heavy DBs)
10x Deck Squats
X 4, rest 60sec between rounds
Then –
10x Bulgarian Bag Swings or Plate Halos – each direction
60sec Wall Sit Hold with med ball on lap
X 4 rounds, minimal rest
Then –
8x 20sec sprint / 10sec rest @ machine of choice
Then –
Cool down with mobility