10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 10 Good Mornings
Warm up to Heavy-ish RDL (KB or BB)
8x Body Row
30 sec side plank, each side make harder by elevating the top leg, holding a fit ball between feet or raising and lower the hip.
5 Rounds, rest as necessary so no form loss
6x Ring push up
10x Split jump
30 sec mtn climber
5 Rounds minimal rest
3 x 30sec plank/30 sec ring support/ 30 sec rest
Cool Down – light mobility work or a recovery walk/spin etc.