10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 10 Frog Hops
2 x 5 Single Leg “OTB” Squat (off the box)
Then –
10x Weighted Walking Lunge – hold KB at chest
10x KB Swing (same weight as lunges?)
X 5 rounds, rest 30-60sec between rounds. Should feel fairly heavy.
Then –
5x Chest Press at bench of BOSU
10x Achored Leg Lowers/Lift – can be weighted holding med ball between feet
5x Pull Ups (can be weighted)
X 5, rest as needed to maintain form
Then –
6x 20sec hard / 10sec easy past @ machine of choice
Cool down, mobility