Power

10:00 Warm Up Bike/Ski Erg/Row
2 × 8 Shoulder Openers
2 x 5 Cuban Press
Mobility work
3 × 5 Wall Squats
3 x 6 Deep Goblet Squat
Then:
Warm up to heavy Front Squat
Then:
5x Front Squat + 15m HEAVY Sled Push
x 5 rounds, rest as needed to maintain perfect form
Then:
5x Push Up
5x Body Row
5x Reverse Fly
x 5 rounds, again rest as needed
Then:
8x 20/10sec Work/Rest on machine of choice
Rest 2:00
x 2 Rounds
Then:
Cool Down

Athletes: Christen, Devon, Sue