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
Then –
2x 30sec Air Squat / 30sec Squat Hold
2x 30sec DB PP / 30sec OH Hold
2x 30sec Sprint / 30sec Rest (@machine of choice, or jumping jacks / jump rope)
Then –
BB or KB Complex
6x Dead Lift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Ups (If using BB, can do with hands on BB for extra challenge)
500m Sprint @ Machine of Choice
X 3 rounds, rest 1min between rounds
Try to increase weight each round if possible
Then –
10x Knee Tucks (sliders, FST, or exercise)
15m Sled Pull Standing or Seated
10x per side Lateral Hops (over line on floor or on/off BOSU)
X 3-4 rounds, rest as needed
Then –
Cool down, stretch