STRENGTH
10:00 Warm up
work on mobility/stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
30m single arm OH walking lunges (forward/backward with one arm, then switch)
Then:
Warm up to TGU heavy
Then:
6 x 2 per side TGU (if TGU not appropriate for athlete, they can do strict press and weighted walking lunges or step ups and sit ups)
Rest about 1- 2 minutes between sets
Then:
5x Pull Overs (heavy-ish)
30 sec side plank each side.
5 rounds rest as needed
If time:
4 x 250m ski/row for time (go hard!)
Rest 1 minute between efforts
Then, Cool Down