STRENGTH #13
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
3 x 5 Wall squat
2 x 8 Push ups
Then:
6x Chest Press, can be Bench press or Bosu Chest press
30 sec Ring support
x 4 rounds, rest as needed
Then:
10x Split Jump (total)
10x GHD Sit Up or Atomic Sit up
10x Plate Halos each direction (or Bulgarian Bag Swings)
x 4 Rounds, minimal rest with no form loss
Then:
Finish with power based interval
4x 60sec Sprint/30sec Rest @machine of choice
Cool Down – light mobility work or a recovery walk/spin etc.