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
3 x 3 Ass to Bench Single leg squat
2 x 10 Goblet Squat
Then:
work up to Heavyish Front Squat
Then:
5x Front Squat
10x SIt UP/Atomic Sit Up/or GHD Sit Up
60 sec FLR
x 5
Then:
5x Floor Press
5x Floor Wiper
x 5
Then: 3 x 500m row/ski 1:1 work/rest or 3x 2:00 effort on Airdyne/2:00 rest between
Cool Down