10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 8 Push ups
Find weight for heavy chest press. This can be Bosu chest press, bench chest press or a proper Bench Press. Athletes choice
8x Chest press
5x Weighted Walking Lunge KBs held at chest.
4 Rounds, rest 60-90 sec between rounds
20-15-10-5 reps of each –
Cool Down – light mobility work or a recovery walk/spin etc.