10:00 warm up plus Mobility and stability work
2×8 shoulder opener
2×5 cuban press
3×5 wall squat
2×5 OH press and stretch
2×8 KB swings
Then: (Team One if larger class)
5x BB or KB clean or headcutter or wall ball
30 sec mt climbers
X5 rounds rest as necessary
Then: modify the following for larger class, Team One/Team Two then switch.
15m sled push
15m sled pull – Or can be KB if need a lighter load
10x kayakers
X5 rest 1 min
Then: finish with
3x 250m Row/ski 1:1 work to rest or 60 sec efforts on Airdyne
Cool down with additional mobility work if time.