THURSDAY

Air & Cossack squats, Mountain Climber complex

Shoulder activations (band)

Scap pull ups & lat pull backs into pull up progressions

Burgener warm up then

OH squats with dowel

Strength Development

Pausing Overhead Squats

5 – 4 – 3 – 2 – 1

@ 2 minutes/set

with a 2 sec pause

How:

· Breathing!! Bracing!!

· Engaged lats/shoulders

· Strong lockouts

· Drive out of the bottom of the squat

WOD

3 x 5 Minute AMRAPs

0:00 – 5:00 min

·  200m Run into AMRAP:

·  6 OH Squats (RX 40/25)

·  6 Sit-up’s/GHDs

Rest 2 minutes

7:00 – 12:00 min

·  200m Run into AMRAP:

·  5 OH Squats (RX 50/30)

·  5 Sit-up’s/GHDs

Rest 2 minutes

14:00 – 19:00 min

·  200m Run into AMRAP:

·  4 OH Squats (RX 60/35)

·  6 Sit-up’s/GHDs

Aim for:

·   Consistency in your attack of each set