POWER
10:00 Warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
3 x 8 goblet squats
then –
5x Body Row
15x Whip Smash
60 sec plank, 30 sec one foot elevated/30 sec other foot elevated off the floor.
90sec rest
5 rounds
then –
1 to 10 partner Head cutter ladder
(1:1 work:rest, alternate with partner; the “rest” is holding the KB chest height if appropriate for athlete)
if time:
5x200m ski/row (or 60 secs air dyne)
Rest 1min btwn each
then – cool down