June 12
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 8 KB Swings
30m Tactical Lunge
Then:
Warm up to BB or KB Clean (or athlete can do Head Cutter snap with single KB)
Then:
5x Clean (BB or KB)
150m sprint ski/row (go hard!!)
60sec rest
x 5
Then:
5 x 20 Med Ball Sit Toss heavy/light
(have one person do the sit ups and the other catch and throw the med balls; alternate heavy/light balls so its 10 reps of each weight for 20 total)
Then:
10-1 Body Row/Goblet Squat Ladder
(10/10, 9/9, 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1)
Then:
Cool Down