GROUP WARMUP
2 sets –
:30 bike/ski
5 each side dumbbell external shoulder rotations
5 banded goblet/plate squats (band above knee)
10 dumbbell glute bridges
5 T-spine openers

TRIPHASIC CONCENTRIC
4 sets of 3 back squats @ 68%
Tempo: controlled/normal speed down, as fast as possible up

4 sets of 3 strict shoulder press @ 65%
Tempo: as fast as possible up, controlled/normal speed down

GYMNASTICS
2 sets of:
5 wall walks +
:20 wall facing handstand hold (at rep 5)

AIR RUNNER/RUN TRAINING
2 sets –
200 meters on air runner
(Goal: hold over 800-1000 watts)
Or
300 meter run
(Goal: sub 2 minutes)
Rest 1-2 minutes between sets