Warm up 10min ski/row/bike/etc
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
Any additional mobility/stability
30m Single Arm OH Walking Lung (forward + backward then switch arms)
Then –
Warm up to heavy Split Squat (can hold weight at sides or at chesT)
Then –
5x per side Split Squat heavy
10x each direction Plate Halos
X 5 rounds, rest 1-2min between rounds
Then –
10x Pull Ups
60sec Mountain Climbers
X 4 rounds, rest as needed to maintain form
If time –
4 x 250m sprint / 60sec rest at ski or row
Cool down + stretch