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
3 x 6 Goblet Squat
3 x 3 Maxercist row
Warm up to Heavy Dead Lift – reasonable for 5 reps
8x Push up
x 5 rounds, rest as necessary so no form loss.
5x Floor Press
30 sec Whip Smash
5 Rounds, minimal rest
Finish with 8 – 1 Pull Up ladder
Rest as needed between sets to finish each rung of ladder with no breaks, can be assisted.
Cool Down with light mobility work or a recovery walk or spin and do mobility later.