Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Deep Hip Opening Goblet Squats
2×5 KB OH press and Stretch
Then:
10—1 Backsquat/Body Row Ladder
(10/1,9/2,8/3, Etc)
(Rest as needed to maintain form)
Then:
10x Decksquats
10x Burpee
10x Side Plank Hip lifts
10x Med ball sit toss or weighted sit up
X4 Rounds (Rest as needed to maintain form)
Then:
4x250m Ski/row 1:1 work/rest