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 Good morning
Then:
5x RDL
10x Ball March or Feet to hands on the floor
Rest 1-2 minutes between sets
x 5 rounds
Then:
10 – 1 Ladder of each…
Body Row
Dips (Ring or Bars)
Sit Ups
Then, If time:
3x500m ski/row for time; rest 2min between each
Then, cool down