10min warm up ski/bike/row Work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 8 Goblet Squats – deep, hip opening + postural focus Then – 10x Back Squats (moderately heavy) 500m Ski/Row – go hard 2min rest X 3 Then – 10x Push Press […]

10min warm up ski/bike/row Work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge Then 10x (each side) Skater’s Lunge Hops 20x Whip Smash 60sec Wall Sit Hold X 3, minimal rest Then – 10x Pull Ups 10x Push Ups 60sec Ring […]

10min warm up ski/bike/row Work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Then – 2x 30sec Air Squat / 30sec Squat Hold 2x 30sec DB PP / 30sec OH Hold 2x 30sec Sprint / 30sec Rest (@machine of choice, or jumping jacks / jump rope) […]