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
3 x 8 Goblet Squats – focus on hip opening and posture!
Warm up to Back Squat not too heavy; see below..
6x Back Squat
6x Ring Dip
4 rounds rest as needed
8x Pull Over
10x Bicycles – per side
60 sec mtn climber
4 Rounds, minimal rest no form loss
Finish with Tabata interval:
6x 20/10 Whip Smash or machine of choice.
Cool Down – light mobility work or a recovery walk/spin etc.