10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
Then –
2 x 10 of each (on each side) –
Side lying heel circles
Reverse clamshells
Side Lying Bicycles
Then –
10x Skater’s Lunge hops (each side)
10x Whip Smash
30sec OH Plate Hold
x 5 rounds, rest 60sec between rounds
Then –
8 to 1 ladder of each
Deck Squats
Bent Over Row
(rest as needed)
Then –
1000m ski or row for time
Cool down, stretch
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 good mornings
Then:
Work up to heavy Step up
Then
5x per leg Step up – weight on back, front rack or hands at sides – do not swing weights in hands to make movement easier.
6x Body Row
5 rounds, rest as needed
Then:
3x RMM
8x Box Jump
30 sec OH Plate Hold
5 Rounds, minimal rest
Then:
Finish with PE interval:
2000m ski/row for time
Cool Down – light mobility work or a recovery walk/spin etc.