WO #1
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
3 x 5 Squat Jumps
3 x 5 Push Ups
Then:
Warm up to heavy-ish Chest Press or Bench Press
Then:
5x Chest Press
10x Burpee Broad Jump
Rest 60 seconds
x 5 rounds
Then:
10x Ball Slam
10x Split jump if ok for knees if not a quick step up or squat jump instead (weighted)
60sec Plank Hold (or FLR on rings)
5 rounds, rest as needed to maintain form
Cool Down mobility