Power
10:00 warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Goblet Squats
2×10 Pushpress
Then:
Can do the back squats with Chains (Athletes will pause at 3 points: 1/3rd, 1/2, full depth, then power up)
8x Dynamic Back squat/ 2x Pull-ups
6x Dynamic Back squats/4x Pull-ups
4x Dynamic Back squats/ 6x Pull-ups
2x Dynamic Back squats/ 8x pull-ups
Rest 2 minutes after completing
X2 Rounds
Then:
10x Around the World KB Swing, pass KB around hips, can stand in a lunge stance to make harder. Both directions.
60 sec Bottom of Squat hold (Squat on Bosu ball for Challenge)
8x Bent Over Row
X4 Rounds, Rest as needed for form
Then:
2000m Ski/Row on Machine of choice
Then:
Cool down and stretch