10:00 warm up plus Mobility and stability work
2×8 shoulder opener
2×5 cuban press
3×5 wall squat
2 x 8 KB Swing
2×5/side KB halo in lunge
Then:
6x BB (or KB) Cleans
20x Whip Smash
X5 rounds, rest as needed.
Then:
60m Farmer’s carry
30m Rock carry
10x Windshield wipers – can be total or per side athlete choice.
X4
Then
3×250 m ski/row 1:1 work:rest one machine of choice or 60 sec efforts on airdyne
Cool down with additional mobility work if time.