10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 8 Goblet Squats – deep, hip opening and focus on posture
2 x 5 SOTS with PVC
Then –
Isometric – Dynamic Back Squats
Warm up with 5-10x regular Back Squats, just the bar
Then find medium weight for the following –
5 x 5 Iso-Dyno Back Squat, on each rep, pause for 3 seconds at 3 positions on lower, 1/3 depth, 2/3 depth, full depth. Then accelerate fast on the up.
Can use just bar, or bar + chains for these.
Rest 1-2 minutes between sets (can alternate with partner)
Then –
12x Frog Hops (no weight)
10x Body Row at rings or set up BB
60sec OH Plate Hold
X 5, rest as needed to maintain form
Cool down with mobility