warm up 10:00
2 x 8 Shoulder Opener
2 x 5 Cuban press
3 x 5 Wall Squats
30m OH Walking Lunge
60 sec Rock Carry Hold
60 sec ski erg/row/or bike sprint – go hard!!
x 6 Rounds – rounds can be reduced depending on athletes.
Then: rest 3min
10x KB Spike Swings (or squat swings if more appropriate)
10x (Weighted if appropriate) Split Jumps -total so 5 per leg
x 5 rounds
3x 30 sec Ring Support trade off
Coaching by Carolyn Coaching options available: Coaching calls: $50 for a 30 min call. $25 for additional blocks of 15 min. email Carolyn to set up calls: firstname.lastname@example.org Training Programs: 8 – 16 week custom programs for events in the future, fall 50K runs, rock climbing goals, century bike rides, mountaineering trips, huts trips, alpine […]