9:30am & 4:00pm

 

Coaches warm up

 

Strength accessory

3x10 bench press

 

3x10 bent over row

 

Strength accessory

3x6-10 seated DB/KB shoulder press

 

3x6-10 ring push up

 

3x6-10 rear delt flyes

 

Midline strength

5 sets 12-20 strict rotating knees to chest

 

 

5:15 - Strength and Stretch with Laura

 

6:30 - Weightlifting