Strength

Warm up: easy 20min jog
Wall Squats 3 x5
Goblet Squats 2 x 10
Shoulder Openers 2 x 10
SOTS 3 x 5

Then:
Workup to Heavy-ish TGU – 70/80% 1RM
1 x 3 @ 20#
1 x 2 @ 26#
1 x 1 @ 30, 35, 40, 45#
6 x 1 @ 45#

Then:
10 – 1 Bench Press Ladder 
Start at 50% 1RM (65-110#), work up in weight throughout ladder

Then:
5x Deadlift at 75-80% 1RM (185#) +
5x Split Squat @ 50%BW  +
5x Ring Push Up
5 rounds

Later:
30 min recovery walk + 30min yoga

Athletes: Carolyn, Betsy, Lindsay