10min warm up ski/bike/row
Work on mobility/stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 8 Goblet Squats
3 x 8 Squat Jumps
Then –
15min AMRAP (as many rounds as possible)
10x KB Swings
10x Push Press
10x per side Split Jumps (no weight)
Then –
15x Knee Tucks (with sliders, exercise ball or @FST)
10x Pull Ups
60sec Ring Support
X 3, rest as needed
Then –
Cool down + stretch