Power
2000m Row
3 x 5 wall squats
3 x 5 goblet squats
2 x 10 shoulder openers
2 x 5 OHS+SOTS combo
2 x 10 ball slams
2 x 5 squat jumps
2 x 5 tuck jumps
2 x 5 knee jumps with PVC
Then:
Work up to heavy knee jump
4@ 15#
3@ 25#
2@30#/35#
2@ 35#/40#
6×2 @ 40#, rest 60 sec between sets
Then:
Mini DB complex
6x high-pull + 6x front squat + 6x jerk + 6x burpees
5 rounds, increase weight each round (no rest except switching weights)
Then:
6×30/30sec hard/easy ski erg
Cool Down
Athlete: Betsy, Elise, Molly
