10min warm up ski/bike/row
Work on mobility/stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 8 Goblet Squats – deep, hip opening + postural focus
Then –
10x Back Squats (moderately heavy)
500m Ski/Row – go hard
2min rest
X 3
Then –
10x Push Press (moderately heavy)
60sec Sprint @ machine of choice
60sec rest
X 3
Then –
60m Farmer’s Carry (heavy)
30m Rock Carry
10x (each side) Landmine Standing Twist
X 3
Then –
Cool down + stretch