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
2 x 5 Squat Jumps
2 x 8 Push Press
Then:
10x Pull Up
20x Push up
30x Sit up
40x Air Squat
50x Mtn Climber
40x Body Row
30x Windshield Wiper
20x Ring Dip
10x Pull Up
If time:
8x 30/30sec hard/easy @ machine of choice
Then:
Cool Down Mobility Work