STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
3 x 6 goblet squat
Then:
Warm up to Heavy Back Squat (for 5 reps)
Then:
5 x 5 Back Squats
Rest 1 – 2 minutes between sets,
Then:
8 to 1 Ladder Body Rows
Between rungs of ladder, complete
During rest, 60 sec – 30 sec per side, side plank with stability ball.
Then
5x Super Push up: (one knee tuck, one push up – feet in FST)
60 sec OH plate Hold
x 5
If big group half can to body row side plank half can to super push up
Then:
Cool Down