10:00 Warm up ski erg/airdyne/row
Work on mobility or stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU.
Then
2x TGU per side.
20 sec ring support
x 6
Then:
10x Split Jump, can be weighted
10x KB Swing
x 4
Then:
8 – 1 Body Row Ladder, partner up with someone for the rest between for fun!
Cool Down