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) […]

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, then switch arms) Then – KB Complex – try to use same weight for all movements if appropriate. Minimal rest. 3x TGU each side (this can […]

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 Push Press 2 x 30sec sprint / 30sec easy Then – On the Minute: 10cal Ski/Row/Bike 10x Goblet Squat 10x Burpees 10x Body Row 10x KTE X 5 rounds You […]