Power
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Squat Jumps
2 x 5 Goblet Squats
Then:
8x Accelerating Back Squat can add chains if appropriate (no pause at bottom, squat to full depth and then accelerate/jump up. Make sure athletes stay stabilized on the landing before going into the next squat. If they can stabilize properly on the landing and go right into the next squat great, otherwise stick the landing before moving into the subsequent rep.)
8x Burpees
30-60sec rest
x 5 Rounds (can pair athletes up have one person squat while the other does burpees)
Then:
10-1/1-10 Ladder Body Row/Anchored Leg Lowers
(10/1, 9/2, 8/3, 7/4, 6/5….)
Rest as needed to maintain form
If time:
4 x 250m ski/row (rest 60sec between each)
Cool Down