Strength/Power
10:00 AD, C2, Jump Rope combo
2×5 Wall Squat
2×5 Goblet Squat
2x20m OH Walking Lunge
3×10 Shoulder Openers @ PVC
Work up to Heavy OHS
Then
5×2 OHS @ 80-90% 1RM
Rest 3 minutes between sets
Then
10x C&J BB @ ?? +
60 sec SkiErg sprint
One round every two minutes for 20 minutes (i.e. 10 rounds)
Athlete: Ben, Lara, Ryan