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
30m Single arm OH Walking lunge (forward/backward then switch)
2 x 10 frog hops
Then:
20x Split Jumps (total so 10 each side)
10x Burpees
X 4, rest 60sec between rounds
Then:
8x KTE (or feet to hands on floor)
30m Sled Push, heavy + fast (add weight if possible)
X 4, rest 60sec between rounds
Then:
1000m for time (or 50cal air dyne)
Cool down with mobility