Strength + supplemental
10:00 Row/ski erg/bike/jog
Shoulder Openers 2 x 10
Wall Squats 3 x 5
Goblet Squats 3 x 8 heavy focus on hip opening
Squat Jumps 2 x 5
Box Jumps 2 x 5
Foam Roller Stance Squats 2 x 10
Perfect Push Ups 5 x 5
Then
Warm up to 1RM on DL
Test day, see where we are at with 1 RM
DL
10 @ 85#
8 @ 115#
5 @ 135#
3 @ 155#
1 @ 175#
1 @ 185#
1 @ 195#
If time:
60sec of each: sit ups, windshield wipers, flutter kicks
5 rounds, rest 60 seconds between rounds