Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2x30m Tactical Lunge
2×10 Pushpress (Light)
Then:
10x Floor press
20x Ball slams
30x Bicycles on Floor
40x Deck Squats
50x Goblet Squats
40x Body Rows
30x Bicycles on Floor
20x Split Jumps
10x Floor Press
(Rest as needed to maintain form)
Then:
3x 30 sec ring support hold/30 sec rest
If time:
1000m ski/row for time