Workout

Strength

Warm up 10:00

2 x 8 shoulder openers

2 x 5 wall squat

2 x 5 OH (w/PVC wall squat)

2 x 8 Goblet squat 40/50#

Then:

Work up to “Heavy” OHS

3 rep max

Then:

2x OHS + 4x Front Squat + 4x Back Squat @ OHS 3RM

Four Sets, Rest 2 minutes between each

(can rack btwn FS and BS)

Then:

5x Pull up  +

5x Ring Dip

4 Rounds

Then:

10x Strict Press @ 20-25# (static) +

1:00 all out Ski Erg @7-8 resistance

Three Rounds

Athletes Training: Carolyn, Sari, Kirk, Lindsay