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 2 x 10 Squat Jumps Then – 10x Split Jumps (total) + 20sec All Out Sprint 20x Split Jumps + 20sec All Out Sprint 30x Split Jumps + […]

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 30m Single Arm OH Walking Lunge (forward+backward) Warm up to weights for DL and Push Press… Then – 10x Dead Lift (medium heavy) 5x Heavy Push Press 2min Step Ups (can be weighted […]

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 5 Squat Jumps 3 x 5 Reverse Flies (light DBs or Cross-Over Symmetry Bands) Then – 10x Ball Slams 8x Box Jumps 60sec OH Plate Hold X 5 rounds, rest as […]