POWER
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 10 Good Mornings
30m OH Walking Lunge (forward/backward each arm)
2 x 30/30sec hard/easy @machine of choice to open up lungs
Then:
10 x KB Swings
5 x per leg Split Jumps (with weight if appropriate)
5 rounds limited rest
Then:
5 x Pull Ups
10 x Anchored Leg Lowers
5 Rounds, rest as needed
If time:
40 -30-20-10 calories @ machine of choice
1:1 Work: Rest
Cool Down