STRENGTH #2
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
30m Single Arm OH Walking Lunge – forward/backward each side
Then:
Warm up to TGU – limit weight if still working on ROM
If TGU’s are a no go for athletes – do a combo KB Press and Stretch and Lunges or Step ups.
Then:
3x TGU per side – heavy-ish if form is good
8x Pull Up
x 5 rounds rest as necessary so no form loss
Then:
6x Burpee
10x GHD Sit up or Atomic Sit up
10x Plate Halo each direction
5 Rounds, rest as needed no form loss
Then, PE interval – go for sub 5 min
1000m ski/row for time
Cool Down – light mobility work or a recovery walk/spin etc.