STRENGTH
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
2x30m Tactical Lunge
Then:
Warm up to Heavy Split Squat – can hold weight at chest or at sides in Farmers Carry
Then:
3x Split Squat per Leg
5x Body Rows (feet on bench if appropriate, can also be single arm if appropriate)
5 Rounds, rest 60sec between rounds
Then:
10 to 1 / 1 to 10 Alternating Ladder
KB Swings / Burpees
If possible, increase weight on KB Swings as reps decrease
Then, if time:
3x500m ski/row; rest 2minutes between each
Cool Down