Strength + Supplemental

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 6 goblet squat, heavy with hip opening stretch
10x OH Reach and Chest opening on floor or bench
then:
Work up in weight to heavy Front Squat
then:
8 x 3 Front Squat
in between sets, complete:
10x Reverse Fly
5x Bent Over Row
then:
20x split jump + 20x partner med ball throw
x5 rounds

Cool Down, mobility work, foam roll

Athletes: Ian, Sari, Carolyn, Greg