Training

Warm:

3x10 banded shoulder raise

3x10 dislocates

3x10 push up

work up to heavy strict press

10x@ bar, 75, 105, 135

8x@ 155

3x4@ 165

3x8 pause push press @ 135lbs

3x10 DB row @ 65lbs

Work up to heavy bench

5x@ bar, 135, 185, 215

4x5 tempo pause @ 245lbs

8x5 strict tempo pull up

3x10 seated military press @ 2x50lb DB

3x10 plank pull

Then

3x5 strict HSPU

3x1 press to handstand

10min airdyne

Then

800m ski

+1km row

+1mile assault bike

+1mile run

+3min AMRAP

5x burpee

30x double under

4 rounds +1 rep

22:30 for all

Cool:

20min airdyne