10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Goblet Squats (Deep Hip Opening)
Then:
5x Backsquat
8x Box Jumps
X5 (Rest about 60 sec between)
Then:
10x Deck Squat
10x Skaters Lunge (Use sliders, landmine or jumping forward)
5x KTE (Or Feet to hands)
X 4 rounds
Then:
4×30/30 sec mountain climber/plank
10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
30m OH Walking Lunge (forward/backward each arm)
Then:
30m Weighted Walking Lunge
10x Kb Swing
8x Strict Press
5 rounds, minimal rest
Then:
10/1 Alternating Ladder
Body Rows / Ring Dips
(10/1, 9/2, 8/3, 7/4…)
Then:
8x 20sec hard 10 sec easy machine of choice
Cool Down Mobility