In the Gym September 9th


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

2 x 30m Tactical Lunge


Find/Warm up to Step Up weight heavy for 5 per leg – can hold weight at sides or at chest in Front Rack or BB on back.


5x Weighted Step Up per leg

8x Pull Over

5 Rounds, rest as necessary so no form loss


5x Chest Press – Bench/Bosu

15m Plank sled pull (or KB pull)

5 rounds, rest as needed

Finish with:

3x 250m ski/row 1:1 work/rest or 60 sec on airdyne/60 sec rest.

Cool Down with light mobility work or a recovery walk or spin and do mobility later.