STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on mobility or stability
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 5 OHS+SOTS combo (PVC)
Then: (TEAM 1)
Warm up to Strict Press – if overhead work is not ok for athlete they can work on bench or chest press.
Then:
6 x 3 Strict Press (Heavy)
Then: (TEAM 2)
10x Anchored Leg Lowers
15m Seated Sled Pull
4 Rounds
Swap Teams
Then, if time:
4x 60sec sprint/30sec REST @machine of choice
Cool Down