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 (per side) Single Leg Squat to Bench
2 x 10 Frog Hops
Then –
15 – 10 – 5 reps of each:
Split Jumps (each side)
Push Press (with DBs or KBs)
Rest 2 minutes
X 2 rounds
Then:
30m Burpee Broad Jump
60sec Sprint at machine of choice
90sec rest
X 4 rounds
Then:
6 to 1 Pull Up Ladder, rest as needed between rungs
Cool down with mobility