Strength 10:00 C2/AD 3×5 wall squats 3×8 goblet squats 3×6 SOTS 2×10 OH walking lunges 3×5 single leg OTB then- work up to heavy SLSLDL then – 5×2 @ 2RM then- 4×3 ring flies (knees) 5×5 ring push 3×5 shoulder work with elastic bands Athlete Training: Carolyn, Rob, Betsy

Strength 10:00 AD/C2 3×5 wall squats 3×8 goblet squats 2×10 shoulder openers 3×5 SOTS 3×10 DB PP then- Front Squat Strength Ladder 2×5@50%1RM 2×4@60%1RM 2×3@70%1RM 2×2@80@1RM 5×1@90%1RM rest 2-3 minutes after 80% then- warm up to heavy bosu DB chest press, 3RM 5×3 @3RM then – 3:00 FLR Athlete Training: Carolyn

Power Endurance Row 250m hard + heavy step ups 1:00 (2KB@26# in FR) + 10x push press (2@20#) + 60 sec rest 4 rounds Then – 20x ball slams @20# + 10x dead lifts @135# + 1:00 mtn climbers 4 rounds