POWER
10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Single leg ass-to-bench squat
2 x 5 Squat Jumps
Then:
Find height for Box Jumps (can do KB Swing if not jumping), and weight for walking lunges (shouldn’t be super heavy)
Then:
7x Box Jumps
30m Weighted Walking Lunge (moderate weight, hold at sides) with 5x Push Up at end of each 15m length – can do Push Ups on DBs for extra ROM is appropriate
60sec rest
x 5 rounds
Then:
6x (30sec hard / 90sec rest) at machine of choice – try to maintain pace for all efforts
Then:
8x KTE (or on floor, feet to hands or supine bird dog with exercise ball)
60sec FLR (or plank on floor)
x 4-5 Rounds, rest as needed
Cool Down