SKI / SNOWBOARD WEEK 4

DAY 7

Sand bag cleans

W.U.  7min step-ups with 25# pack / 3x BBC - barbell complex

1) 6 ROUNDS
5x front squat
30x jump rope
3x ride it down stretch

2) 6 ROUNDS
6x each side sand bag clean
8x burpees
3x shoulder dislocate

3) 3 ROUNDS
20sec work 10 sec rest of, lateral hop, high knees, wtd sit-up, kb clean

4) 2 ROUNDS
20sec each side bridge
10x each single arm crunch
20x back ext




DAY 8

Leg blaster masters!

W.U. 5 min SBGU / 5 min TGU

1) 6 MINI Leg Blasters
2 FULL Leg Blasters
30 sec rest between sets

2) 6 ROUNDS
20sec/20sec/ 10 sec rest
kb push press/ kb swing


3) 4 ROUNDS / 4 ROUNDS
skier hops                hop over sand bag
30 sec work              30 sec work
30 sec hold tuck    30 sec hold tuck
15 sec rest                 15 sec rest

KB swings

4) 1 ROUND
 45 sec each Jane Fonda