10:00 Warm up ski erg/airdyne/row
Work on mobility and stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
3 x 6 Goblet Squat
Then:
5x Back Squat
8x KTE (knees to chest or stability ball pass on floor)
5x Push Press
5 Rounds, rest as necessary
Then:
5x Push Up + 5x Box jump + 5x Split Jump – per leg 10 total
x 5 minimal rest
Then:
60 sec plank – can add shoulder tap
30 sec side plank
rest 30 secs
3 rounds
Then,
Cool Down