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
2 x 8 push press
2 x 10 good mornings
Then:
10x Deadlift
30m Farmers Carry
10x Pull Up
10x Push Up
x 5 rounds (best if done one the minute every minute – 1st min 10x Deadlift, 2nd minute 30m Farmers Carry, 3rd min 10x Pull up, 4th minute Push Up…and so on)
Then:
2000m ski or row/200 cal airdyne
Cool Down Mobility work