10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 30m Tactical Lunge
Find/Warm up to Step Up weight heavy for 5 per leg – can hold weight at sides or at chest in Front Rack or BB on back.
5x Weighted Step Up per leg
8x Pull Over
5 Rounds, rest as necessary so no form loss
5x Chest Press – Bench/Bosu
15m Plank sled pull (or KB pull)
5 rounds, rest as needed
3x 250m ski/row 1:1 work/rest or 60 sec on airdyne/60 sec rest.
Cool Down with light mobility work or a recovery walk or spin and do mobility later.