10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Goblet squat
3 x 5 Squat jumps
Then:
10x KB Swing
2:00 minute Row/Ski or Airdyne, go hard – set a goal from pace maintain pace for all rounds.
1:00 minute Rest
3 Rounds
Then:
10x Front Squat or Front Rack Squat (with two Kbs which ever is most appropriate)
2:00 minute Row/Ski or Airdyne, go hard – set a goal from pace maintain pace for all rounds (choose different machine than previous block)
1:00 minute Rest
3 Rounds
Then:
30-60 sec Ring support + 30-60 sec rest
x 3
Cool Down mobility work