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
2 x 8 Good mornings
2 x 5 Body Rows
THEN:
5x RDL
5x Pull Ups
X 5 rounds, rest 1min btw rounds
THEN:
8x Dips (rings, bars, or bench)
60 sec OH plate or BB hold
30sec Swimmers
X 4 rounds, rest as needed
THEN: 4 x 250m at ski/row
Cool down with more mobility work