10:00 Warm Up machine of choice or jump rope
Mobility/Stability Work
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 6 Deep Hip Opening Squats
2 x 5 Push Ups
THEN:
5x Back Squat
30 sec Ring Hold, can add dip every 10 sec
X 5 rounds, rest 1-2 min btw
THEN:
5x Chest Press
10x Kayakers, each side
30m Farmers Carry
X 5 rounds, rest as needed
THEN:
2000m ski/row for time
Cool down with more mobility work