Strength

Warm up 10 minutes jog/bike
2 x 8 shoulder openers
3 x 5 cuban press
3 x 5 wall squats
2 x 8 good mornings
10x OH reach, chest openers
then:
10 – 1 KB/DB Push Press + RDL Ladder
rest as needed
then:
15m Sled Push Heavy + 15x KB Swings + 30 sec Sprint (row/airdyne/ski erg)
x 4 rounds
Cool Down, stretch, foam roller

Athletes:
Molly, Kersten