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In the Gym July 3rd

July 3
PE/SE
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 15 Air Squats
2 x 30m Tactical Lunge
Then:
30/30sec Air Squat / Squat Hold + 200m sprint ski/row
30/30sec DBPP / OH hold + 200m sprint ski/row
30/30sec push up / plank hold + 200m sprint ski/row
Rest 2 minutes
x 2-3 depending on group
Then:
10-1 / 1-10 Alternating Ladder
Pull Ups / Anchored Leg Lowers
(10/1, 9/2, 8/3, 7/4…)
Then:
Cool Down


In the March 4th

POWER
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
Mobility
3 x 5 wall squat
2 x 5 squat jumps
2 x 10 KB swings
Then:
20x Air Squats
15x Whip Smash
10x Push Press
90sec rest
5 rounds
Then:
10 to 1 Body Row Ladder
Between rungs of ladder, complete 10 reps of athlete’s choice core (can change each rung, choosing between sit ups, leg lowers, pull overs, mountain climbers, 1min plank, 1min side planks, KTE, etc etc…)
Then, if time:
4 x 250m ski/row spring, with 1min rest between each sprint
Then:
Cool down with mobility work