Strength + Supplemental

Warm Up 5 min easy + 5 min 30/30 (hard/easy)
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
Then:
2x 30m OH Walking Squat @ DB or KB (3 steps – strict then squat)
2x 30m OH Walking Lunges @ DB or KB (15m Forward + 15m Backwards)
3x 6 One-arm/ One-leg OH Bell Up Strict Press @ KB
Then:
Work up to a Heavy TGU
Then:
6 x 2 TGU per side, rest 1:00 between sets
Then:
“Death by Burpee Pull-up’s”
1st minute: 1x Burpee Pull-up
2nd minute: 2x Burpee Pull-up
3rd minute: 3x Burpee Pull-up
Proceed until no longer possible..

Cool Down

Athletes: Nick, Jane, Michael, Collette