10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 8 Good Morning
2 x 6 Deep Goblet Squat
Then:
5x Back Squat
5x Pull Ups
10x GHD/Atomic or regular Sit Ups – can be weighted
5 Round
Then:
5x Headcutter
5x Burpee
5x Ball Slam
5 Rounds minimal rest
Then, if time:
1000m ski/row for time
Cool Down