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 30sec air squat / 30sec squat hold
2 x 30sec DBPP / 30sec OH Hold (stay light)
Then –
10x Body Row
20x Sit Ups
30x Goblet Squats
40x Anchored Leg Lowers
50x Ball Slams
40x Frog Hops
30x (each side) Windshield Wipers
20x (each side) Split Squat – can be weighted or not
10x Body Row
Rest as needed
Then –
3 x 500m Ski/Row (go hard)
Rest 2min between each
*During rest, complete 50x (total) Mountain Climbers
Cool down + stretch