Strength
Warm up 10:00 C2
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 15m walking lunge
2 x 15m Oh walking lunge
2:00 30/30 DB PP 2 @ 10#
Then:
Warm up to heavy-ish TGU
6 x 2 TGU at 80-90% 1RM
rest 2:00 between sets
Then:
10x DB PP 2 @ 15/20
10x Med Ball Throw 12#
250m Row go hard
60 secs rest
8 rounds
Then:
Cool Down