Workout

Strength

Warm up:10min C2 or Airdyne

wall squats 3 x5

goblet squats 2 x 10

shoulder openers 2 x 10

SOTS Press 2 x 5

OH Walking Lunges @ 20#

Then: Workup to Heavy TGU with Barbell

2×5 @ 50% per side

2 x 4 @60%

2 x 3 @70%

2 x 2@80%

1 @ 90%

5 x 1 @ _____?#

Rest 2 min between sets above 80%

Rest 5:00

then

a quickie: 30m Bear Crawl at 2 @ 30 – 50# DB/KB + 20x Whip Smash x 4

then

50 cal all out on AD, 5:00 min rest x 3

Athletes Training: Dan, Julianne, Carolyn, Sari