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
Then –
2x 30sec Push Press / 30sec OH Hold (light!)
2x 30sec Air Squats / 30sec Squat Hold (unweighted)
Then –
Warm up to / find weight for Jerks (or can do Push Press if more appropriate)
Then –
5 x 5 Jerks (with BB) or Push Press (with KBs/DBs)
Rest 60-90sec between sets
Then-
30sec Whip Smash
30sec Sprint at machine of choice
60sec Rest
X 4 rounds
Then –
60sec Front Plank with one push every 10 seconds
X 3, rest 60sec between
Cool down with mobility