Start this workout immediately after your 90 rep warm-up. Start with a light kettlebell for the first couple of minutes. By the 6 minute, you should be at your workout weight.
EMOM for 40 minutes of:
8 kettlebell snatches
6 push-ups/6 V-ups
All 14 reps must occur each minute. You alternate between push-ups and V-ups each minute. Odd minutes are push-ups, even minutes are V-ups. You rest for whatever amount of that minute is left. DO NOT skip this workout. You will be surprised the effect this has on shoulder strength/endurance if you do it right.
Your workout weight should be one bell lighter than you normally use. So most men will use a purple or yellow kettlebell. Most women will use a blue kettlebell.
Ski Prep Workout
EMOM for 5 minutes of:
8 jumping squats, 95 lbs/65 lbs
Repeat this 5 times, taking a 2 minute break after each set.
A weighted jumping squat is a full depth squat that ends with an explosive leap that takes you about 2-4 inches off the ground. Focus on being precise with your movements.