Workout:
10 min Row or Ski
3x5 Wall Squat (strict)
3x3 OHS Med Ball Drill or Wide Stance Narrow Grip OHS @ BB
2x30m Lunge (15m forward, 15m backward)
4x15m One-arm OH Lunge @ 44-53# KB
Then:
10x3 Front Squat with KBs on elastic bands
@ 50-60% + KBs (make load hard to manage)
Then:
3x10 (5 each) One-arm Bench Press
One warm-up set then two sets @ 60-70# KB
Then:
Row or Ski 6x 30/30 hard/less hard, 150m per 30-sec block on rower
Two blocks, rest 4-5 min between blocks
Then:
10 min Row or Ski to cool down