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
2 x 8 Goblet Squats
Then:
5x Front Squat or Front Rack Squat with KBs
30 sec ring support
5 rounds
Then:
8x Chest Press
10x Spilt Jump
30 m Farmers Carry
x 5
Then
4x 250m interval 60sec rest
Cool Down