10:00 warm up plus Mobility and stability work
2×8 shoulder opener
2×5 cuban press
3×5 wall squat
2×8 Push ups
2×10 squat jumps
Then:
5x Flying burpees
7x Front raise, lateral raise, reverse fly combo – all with same weight DB no rest.
X5 rounds, rest as needed.
Then:
10x weighted sit ups
10x per side Weighted windshield Wipers
10x leg lowers
x 4 rounds minimal rest
Then:
3x500m ski or row 1:1 work rest (or 90 sec Airdyne)
Cool down with additional mobility work if time.