10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 5 Split squat per leg no weight
THen:
5x BSSU per leg
8x Pull Over
10x Leg Lower
5 rounds rest as necessary
Then:
10x Plate Halos or Bulgarian Bag Swings each direction
10x KB Swing
5 Rounds, rest as needed
Then:
40-30-20-10 calories ladder, @ski/bike/row
Rest 1-2minutes between each effort
Cool Down