10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 30m Tactical Lunge – focus on posture!
2 x 5 Squat Jumps
Warm up to Weight for Split Squats (Farmer’s Carry or Front Rack hold) and Box Jump height
5x Split Squat per leg (moderately heavy)
7x Box Jumps
x 5 rounds
10x Pull Ups
10x Anchored Leg Lowers (on bench or floor)
30sec Mountain Climbers
x 5 rounds, rest as needed to maintain form.
5 x 200m ski/row (go hard!) with 1 minute rest between each effort.
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: Warm up to Heavy Split Squat – can hold weight at chest or at sides in Farmers Carry Then: 3x Split Squat per Leg 5x Body Rows […]