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
2x 30/30 DB PP – 30 sec pushing 30 sec holding weight locked out overhead, use light weight.
3x TGU per side, fairly heavy if form is good
6x Body Row
5 rounds, rest as needed
5x Single arm single leg KB strict press, can be bell up.
30 sec FLR
30 sec Ring support
5 Rounds, minimal rest
Then, finish with Power based intervals
3x500m ski/row; rest 2minutes between each
Cool Down – light mobility work or a recovery walk/spin etc.