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
3 x 6 Goblet Squat
2 x 5 Squat Jumps
Then: find appropriate weight for Clean
5x Clean (BB or KB)
8x KTE
60sec rest
x 4-5 rounds
Then:
10x Body Rows
30second Ring Support
5x each side Floor Wipers (or WW if more appropriate for athlete)
4-5 rounds
Then:
1000m row for time.
Cool Down Mobility