10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Deep Goblet Squat
Then:
Warm up to heavy Front squat (can be goblet of front rack depending on what is most appropriate for athlete)
Then: (Team One)
5x Front Squat +
15m HEAVY Sled Push but fairly fast, make em work!
x 5 rounds – athletes can pair up on FS and Sled push for space, split into teams if needed
Then: (Team Two)
5x Push Up
5x Body Row
30 sec OH plate hold
x 5 rounds
Then
8x 20/10 Machine of choice
rest 2:00
x 2
Cool Down plus mobility work