10:00 warm up plus Mobility and stability work
2×8 shoulder opener
2×5 cuban press
3×5 wall squat
2×5 KB Oh press, stretch
2×8 Goblet squats
Then:
BB/KB Complex:
6x Deadlift
6x Bent over row
6x Hang clean
6x Front squat
6x Push press
6x Push up
X3, increase load each round
Rest 1-2 mins between rounds.
Then:
3×500 m ski/row for time 1:1 work rest, or 90 sec intervals on airdyne
Cool down with additional mobility work if time.