Strength
Warm Up 10:00 run/row/bike
2 x 8 shoulder opener
2 x 5 cuban press
3 x 5 wall squats
Then:
Workout increases weight on each each round, finish first movement before going to next
3 x 5 DB or KB Push Press
3 x 5 Headcutter
3 x 5 Weighted Cossack Squat (KB in FR)
Then:
Work up to a Heavy Front Squat
Then:
5 x 3 Heavy Front Squat
Then:
60 sec FLR between/or 30 sec ring support or 30 sec handstand hold.
x 3 rounds, 1:1 work:rest ratio
Then:
Cool Down
Athletes: Jeanie, Katherine, Betsy
