Strength

Warm up 10:00 C2/Airdyne
2 x 10 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall Squat
3 x 6 Goblet Squat
Then:
Warm up to OverHead Squat
Then:
5 x 3 OHS @ 80% 1RM
Rest 2:00 between rounds
Then:
60m of: 3 steps OH Walking Lunge + 5x Push Press
rest 2:00
x 3 rounds
Then:
10 – 1 Pull Up Ladder (1:1 Work:Rest Ratio)
Cool Down

Athletes: Ryan, Trenton, Betsy, Laura