POWER

10:00 Warm up ski erg/airdyne/row

2 × 8 Shoulder openers

2 x 5 Cuban press

Work on mobility

3 x 5 Wall squat

2 x 10 Good Mornings

30m OH Walking Lunge (forward/backward each arm)

2 x 30/30sec hard/easy @machine of choice to open up lungs

Then:

10 x KB Swings

5 x per leg Split Jumps (with weight if appropriate)

5 rounds limited rest

Then:

5 x Pull Ups

10 x Anchored Leg Lowers

5 Rounds, rest as needed

If time:

40 -30-20-10 calories @ machine of choice

1:1 Work: Rest

Cool Down