Strength

10min Airdyne
3×5 Wall Squats
3×10 Goblet Squats

Then
Dead Lift Strength Ladder:
10 reps @ 95#
9 reps @ 115#
8 reps @ 125#
7 reps @ 135#
6 reps @ 145#
5 reps @ 155#
4 reps @ 165#
3 reps @ 175#
2 reps @ 185#
1 rep @ 195#
1 rep @ 205#, 215#

Between each rung of ladder complete 10x Bosu Press and 5x Ring Pull-up
Rest accordingly between rounds

Athlete Training; Carolyn