Strength and Power Endurance
10:00 Warm Up Ski/Row/Airdyne
2 × 8 Shoulder Openers
2 x 5 Cuban Press
Extra work on mobility
3 × 5 Wall Squats
30m OH walking lunge, forward and backward one hand up, then switch
Then:
Work up to a heavy TGU
Then:
6 x 2 TGU per side
Between Sets, do 30-60 sec Ring Support Hold
Then:
10x Weighted split jump
10x KB Swing
x 5 Rounds, minimal rest
Then:
10 – 1 Pull Up Ladder
Then:
Cool Down
