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
2 x 30m Tactical Lunge
2 x 8 Reverse Flies
Then –
10x Body Row + 10x KTE
20x Push Ups + 20x Push Press
30x Anchored Leg Lowers + 30x (per side) Kayakers
40x Ball Slam + 40x Pull Overs
50x Split Jumps + 50x Goblet Squats
Then –
2000m for time (ski or row) or 200cal Airdyne
Then –
Cool down, stretch