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
30 OH walking lunge – forward and backward then switch arms.
Then:
5x TGU (per side) + 8 KB Spike Swing (only use spike if appropriate for athlete)
4x TGU + 8x KB Swing
3x TGU+ 8x KB Swing
2x TGU + 8x KB Swing
1x TGU + 8x KB Swing
Increase weight as you go for the TGU and rest as necessary.
Then:
10x Landmine Russian Twist
10x Ball Slam
x 4 rest as necessary
Cool Down