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
3 x 8 KB Swings
Then:
6x Clean, KB or BB
8x Pull UP
5 rounds, rest 1 minute between rounds
Then:
5x Burpee Broad Jump
10x Prone Superman/OR Back Ext on Stability Ball
30sec each side Side Plank (can add hip lifts if appropriate)
5 rounds, rest as needed to maintain form
Then:
3 x 250m row or ski 1:1 works rest
Cool Down mobility work