10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
30m OH walking lunge, forward and backward
Then:
5x Strict press
10x Split Jump
x 5 rounds rest as needed
Then:
15m Bear Crawl + Push up ladder 10 – 1
Cool Down
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 10 Frog Hops
2 x 10 Push Press
Then –
10x KB Swings
10x Ball Slams
30-60sec rest x 5 rounds, try to increase weight through your rounds?
Then –
8x Pull Ups (can be assisted)
5x Windshield Wipers each side (or Floor Wipers for extra challenge)
5x per side Supine Contralateral March – can use weighted med ball for added core work
X 4 rounds, rest as needed
Then –
1000m for time ski or row
Cool down, stretch
10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 8 KB Swings
Then:
Warm up to BB or KB Clean
Then:
5x Clean (BB or KB)
150m sprint ski/row (go hard!!)
60sec rest
x 5
Then:
10x Deck Squat
8x Light Push Press – work on mobility
10x Plate Halo
x 4- 5 rounds
Then
Cool Down mobility work