Strength

Warm Up 10:00 row/ski
2 x 8 shoulder openers
2 x 5 cuban press
10x Y’s, 90/90’s, Pull Downs @ x-sym bands
3 x 5 wall squats
30m OH walking lunge
3 x 8 Good Mornings
Then:
Deadlift Strength Ladder
10@ 40%1RM
9@ 50%
8@ 60 %
7@ 65%
6@ 70%
5@ keep increasing
4@
3@
2@
1@
1@ single reps to failure
rest 1-2 min btw heavier sets
Then:
5x ring dips
5x pull ups
90 sec FLR
3 rounds

Finish with hip mobility work

Athletes: Betsy, LC, Johann