Strength

Warm up

10min C2 or Airdyne
Wall squats 3×5
Goblet squats 2×10
Shoulder openers 2×10
SOTS 3×5

Single Leg OTB 3×5

Then –
Work up to heavy TGU
4 @
3 @
2 @
1 @
1 @ ?

Then –

6×1 TGU

Then –
5 x 5 Bench Press, rest 1 min between sets

Athlete Training: Carolyn, Rob