7/18 Building an Overhead Squat

July 17, 2018

Warm Up: 00:00-10:00

 

Midline 10:00-20:00

2RDS :40/:20

Wall Facing Overhead Squats

TRX Plank Roll Outs

Anti-rotation holds (1 side)

 

Strength 20:00-35:00

3RDS :40/:20

Band Pull Aparts

2 DB OH squat (5's or 10's MAX)

1DB Straight Arm Sit Ups+ OH Press

KB Russian Swings (24/16)

 

Metcon: 35:00-55:00

 

A) 9 EMOM

12 V-Ups

6 burpee Box Jumps

14 alt DB  Cleans (35/25)

 

2 min REST….THEN..

B) For time…

30 V-Ups

15 Burpee box Jumps

30 alt Db Muscle Cleans

Cap 6

 

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