STRENGTH
10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 3 each side, Single leg ass to bench squat
Then:
10x (total) Weighted Walking Lunge, hold KBs (or DBs) in Front Rack position
3x Push Plank Row with DBs (heavy)
Rest ~1min
x 6 Rounds
Then:
30sec Halos (or Bulgarian Bag Swings) each direction
10x KB Swings
30sec Bottom of Squat Hold
30sec Rest
x 4 Rounds
Then, if time:
Finish with 2000m ski or row for time (or 10min air dyne for calories)
Cool Down