Warm up: 10min C2 or Airdyne
Then:
wall squats 3 x5
goblet squats 2 x 10
shoulder openers 2 x 10
sots 3 x 5

Then:
OHS 30% 1RM + Ring Push up
Reps of each 30+20+10

Then:
60x Windshield Wipers @ 95#

Cool Down

Athletes Training: Trenton, James, Bob