500m ski erg
3x
6 prone angels
10 hollow rock
7 banded scan push ups

accumulate
50 shoulder taps
BUT
everytime you come down
10 hollow rocks
Timecap 7 min
- focus on pushing your weight to another hand
- butt to wall
- this is a technical skill that you need for HS walks
- maintain midline straight and focus on keeping your arms close together