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
Then –
Rest as needed to maintain form:
Air Squat: 25, 20, 15, 10, 5
Whip Smash: 5, 25, 20, 15, 10
Body Row: 10, 5, 25, 20, 15
Anchored Leg Lowers: 15, 10, 5, 25, 20
Split Jumps (each side): 20, 15, 10, 5, 25
(Cycle through movements changing reps as noted)
Then:
4x 20sec all out / 10sec rest at machine of choice or jump rope / frog hops / core / etc (pick your poison ;))
Then:
Cool down, stretch