10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Deep Goblet Squat
30m Tactical Lunge
Then: warm up for Deadlift weight reasonable for 5 reps
5x Deadlift
8x Push Press
5 Rounds, rest 60-90sec between rounds
Then:
30 sec OH Plate hold
30 sec Ring support
10x Split Jump
x 4 rounds minimal rest
Then:
Tabata interval:
6x 20/10 Whipsmash or machine of choice
Cool Down – light mobility work or a recovery walk/spin etc.