Strength

10min Warm Up C2 or Airdyne
Shoulder Openers 2 x 10
Chest Openers, OH Reach 10 x each
Wall squats 3 x 5
OH Walking Lunges 2 x 30m
SOTS 3 x 5

Then:
Work on TGU with Barbell; up to 1RM
2 @ 25# (per side)
2 @ 30
2 @ 35
1 @ 40
1 @ 45
1 @ 50
1 @ 55
Then 6 x 1 @ 55# with Barbell

Then:
5 x 5 DL @ 165#
Rest 1 min between sets

Later
30min Trail Run

Athletes: Molly, Betsy