Strength + Supplemental
Warm up:10min C2 or Airdyne
wall squats 3 x 5
goblet squats 2 x 10
shoulder openers 2 x 10
SOTS Press 2 x 5
OH Walking Lunges @ 20#
Then: Workup to Heavy TGU with Barbell
2 x 5 @ 50% per side
2 x 4 @ 60%
2 x 3 @ 70%
2 x 2@ 80%
1 @ 90%
5 x 1 @ _____?#
Rest 2 min between sets above 80%
Then
30m Bear Crawl at 2 @ 30 – 50# DB/KB + 20x Whip Smash x 4
Then
800m all out on C2 Rower, 2:00 min rest x 3
Athletes: Betsy, Lindsay, Erin
