Power Endurance
Warm up 10:00 C2 or Airdyne
Shoulder openers 2 x 10
Cuban press 2 x 5
Wall squats 3 x 5
KB Swings 3 x 10
Then
5x KB Clean (Heavy)
5x Front Rack Step Up
x 5 Rounds
Then
30m Burpee Broad Jump (or 10x burpee front squat) + 20x Bulgarian Bag Swing (10 each direction)
x 5 Rounds
Cool Down
Athletes: Lara, Christie, Susan
Strength
10min Warm Up C2 or Airdyne
Shoulder Openers 2 x 10
Chest Openers, OH Reach 10 x each
Wall squats 3 x 5
OH Walking Lunges 2 x 30m
SOTS 3 x 5
Then:
Work on TGU with Barbell; up to 1RM
2 @ 25# (per side)
2 @ 30
2 @ 35
1 @ 40
1 @ 45
1 @ 50
1 @ 55
Then 6 x 1 @ 55# with Barbell
Then:
5 x 5 DL @ 165#
Rest 1 min between sets
Later
30min Trail Run
Athletes: Molly, Betsy
