STRENGTH
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
2x30m Tactical Lunge
Then:
Find/Warm up to Step Up weight heavy for 5 per leg – can hold weight at sides or at chest in Front Rack
Then:
5x Step Ups heavy
5x KB Swing (heavy if appropriate)
5 Rounds, depending on group’s fitness
Rest about a minute between rounds (Can have pairs of athletes share boxes and alternate movements)
Then:
5x Pull Ups
5x Strict Press If appropriate for athlete
8x Anchored Leg Lowers (add weight at feet if appropriate)
5 rounds, rest as needed
Then, if time:
1000m ski/row for time, or 100 cal airdyne
Cool Down