Warm up:10min C2 or Airdyne
wall squats 3 x5
goblet squats 2 x 10
shoulder openers 2 x 10
SOTS 3 x 5
Then: Workup to Heavy BS
3×5 @ 50%
3 x 4 @60%
3 x 3 @70%
2 x 2@80%
6 x 1 @ 90%
Rest 2 – 3 min between sets above 80%
then:
5x Deadlift @ 115#
30M Sled Push SPrint
4 rounds
Then:
10 – 1 Pull Up Ladder
Cool down 10min ride
Athletes Training: Kent and Sari, Fran and Kelly