POWER
10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
30m single arm OH walking lunge (forward/backward each arm)
2 x 5 Squat Jumps
Then:
Warm up to weight for heavy-ish Jerk (or Push Press if more appropriate)
Then:
5 x 5 Jerk (or push press)
Rest 60-90sec; During rest complete 10x Frog Hops (or fast air squats if jumping is a no go)
Then:
8-1 Burpee Ladder
Between “rungs” of burpees, complete 10x Whip Smash
Then, if time:
4 x 250m ski/row hard (or 60sec all out on airdyne), 60sec rest between each sprint
Cool Down