Just as closing day at the village this year provided a variety of skiing/riding conditions, this workout gives you a mix of strength, anaerobic capacity, and stamina.
The strength effort will help you find the neurological connection between your lower and upper body by requiring your glute and shoulder to work together to get a dumbbell, kettlebell, or barbell out of a lunge over your head. Drive the bar up as you come out of the lunge!
Spend the first round of the EMOM doing 10 seconds of work and 50 seconds of rest at each station. The second round, 20 seconds of work and 40 seconds of rest. Rinse and repeat. You should be able to go SUPER hard initially then begin to feel the aerobic build up as you get less rest each round.
The 10 to 1 should be a sprint through these exercises designed to get your whole body working. Perform the dumbbell (DB) walks in a plank position as you walk your opposite arm and leg horizontally along the floor in sync. Cheers!
- 5ea back lunge w/ overhead press
- 12x hippity-hop
4 round EMOM each (rotate every time)
- 10/20/30/40s on
- Ski Erg
- 1 min rest
10 to 1
- Jump Rope x 2
- Wall Balls
- DB Walks