Strength

10:00 Warm Up
Wall Squat  3 x 5
Squat   2 x 10
OTB 5  x 5 18” box
Shoulder Openers 2 x 10
SOTS 3 x 5 @ 5lb

Then
Work up to 80% Overhead Squat (OHS)
Then
6 x 3 OHS 80% 1RM 45/95lbs
rest 2 min between sets

Then
Split Squats @ 30% BW in FR
5 x 5 per leg
between sets, do:
10 DB Floor Press

Athletes: Carolyn, Ryan, Betsy