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
3 x 6 Goblet Squat
2 x 5 Squat Jumps
Then:
8x Box Jump
8x KTE
60sec rest
x 4-5 rounds
Then:
20 sec sprint on machine of choice
60 sec mtn climber
60 OH plate hold
4-5 rounds
Then:
1000m row for time.
Cool Down Mobility