10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 10 Good Mornings
Then:
5x SLSLDL per leg
5x Strict Press
x 5 rounds
Then:
5x Ball Slams
5x KB Swing
60sec Side Plank Hold , can be standard, FLR on rings, with a shoulder tap…
5 Rounds, minimal rest
If time:
4 x 250m effort or 60 sec air dyne, 1:1 work/rest
Cool Down