Strength

10 min warm up something
3 x 5 wall squat
2 x 10 goblet squat
2 x 10 shoulder openers
2:00 30/30 push press with 2 @ 15# DB
2:00 30/30 squats
4 x 20m OH Walking lunge 2DB@20#

Then:
Back Squat Step Up, work up in weight per usual
Then:
5 x 3 BSSU at 80-90% of previous max
Between rounds do static holds for 60 – 120 secs each…
OH with two KB’s heavy
Ring Holds Dip position
FLR

Then, short circuit:
1:00 KB Swing + 1:00 Box Jump 30” box +1:00 BBPP + Rest 90 secs
x 9 rounds

Later:
45- 60min Recovery Endurance

Athlete: Lindsay, Cory, Seth, Jess