STRENGTH #5
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
3 x 6 Goblet Squat – pause at bottom work on hip opening and posture
Then:
Warm up to Heavy Front Squat appropriate for 5 reps
Then:
5x Front Squat
10x Sit Med Ball Toss
30 sec Ring support
Rest 90 secs
x 5 Rounds
Then:
30 secs Ball Slam
30 secs Halo or Bulgarian bag swing- switch direction at 15 sec
30 sec Mtn Climber
30 sec rest
x 3-4 rounds
Finish with:
3 x 500m row/ski or 2 min airdyne (1:1 work:rest – rest the same amount of time it took for the interval
Cool Down with light mobility work or a recovery walk or spin and do mobility later.