Strength
10minutes cardio warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
Any additional mobility/stability on own
30m Single arm OH Walking Lunge (forward/backward then switch)
Then –
5x per side Weighted Split Squat (heavy if possible)
5x Heavy Bent Over Row
x 5 rounds, rest 1-2min between rounds
Then –
10x Weighted Sit Ups
10x each direction Halos (KB or Plate)
30-60sec Ring Support
x 4 rounds, rest as needed
Then –
3 x 500m Ski or Row for time
Rest 2min between rounds
Then-
Cool down + stretch