Strength

10:00 either Airdyne/C2
3 x 5 wall squat
2 x 10 shoulder openers
3 x 8 goblet squats
3 x 5 single leg OTB
3 x 5 push ups
3 x 10 ball slams 15#

Then:
Dead Lift work up to 85-90% 1RM
5 x 3 @85% 1RM DL
Rest 2:00 between sets

Then:
Bench Press work up to 85%1RM
5 x 3 @80#
Rest 2:00 between sets

Then:
5 x 3 static pull ups rings
3 x 90 second static hold FST

Athlete: Kirk, Greg, Ants