10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 30m Single Arm OH Walking Lunge (forward and backward then switch arms)
Then:
Warm up to weight in TGU
Then:
2x per side heavy TGU
5x Pull Ups
X 5, rest ~60sec between rounds
Then:
60sec Wall Sit Hold
60sec Burpees
(Athletes can pair up and alternate between the wall sit and burpees)
X 3
Then:
3 x 250m ski/row (sprint)
1:1 work:rest
Then:
Cool Down