Monday, July 11th 2016

Warm-Up:

Wall Squats  x 10

Pass Throughs x 15

PVC Overhead ¼ Squats x 10

 

Movement Prep:

1-Arm DB FSPP – 2 x 5 each arm

Overhead Squat – 2 x 10 @ 45/33

 

Strength:

Overhead Squat

Work up to Heavy Single in 15:00

 

Conditioning:

Complete as many rounds and reps as possible in 3 minutes of:

3 x Burpee Pull-Ups

6 x Wall Balls

9 x Kettlebell Swings

Rest 2 minutes at the end of each set, repeat for 5 Sets.

 

Supplemental:

Row 10:00 @ Recovery Pace