January 3, 2021

Sunday Ski

Warm up
2 rounds of:
1. Compression Sit-up
⁃ Hold 2 seconds – 5-10 degrees
⁃ Hold 2 seconds – 20 degrees
⁃ Hold 2 seconds – 45 degrees
⁃ Hold 2 seconds – shoulder blades
⁃ Left leg hold
⁃ Right leg hold
⁃ Both legs 2. Arch Position Lift-offs 3. 10 perfect air squats

Sunday Ski
Ski Stance & Technique Overview

SKI ERG PRACTICE
⁃ Rd 1: 2 minutes damper @ 3
⁃ Rd 2: 2 minutes damper @ 6
⁃ Rd 3: 2 minutes damper @ 9

MED BALL SLAMS
⁃ Rd 1: 20 reps, 2 arm throw
⁃ Rd 2: 20 reps, 1 legged stance (R)
⁃ Rd 3: 20 reps, 1 legged stance (L)

FLUTTER-UP
⁃ 15 reps: 4 hollow body flutter kicks + V-up (scale tuck-ups)

Workout
12 min AMRAP

20 burpee plate hops
20 plank plate pushes (15# plate)
20 med ball cleans

Rx 15# plate, 20# ball
L1 15# plate, 20/14# ball
L2 10# plate, 14/10# ball