Monday, August 22nd 2016

Warm-Up:

Row 500m @ 2:00/2:20 Pace

20m Lunge and Pass Through

10m Inch Worm

Row 500m @ 2:00/2:20 Pace

 

Movement Prep:

Wall Squats – 2 x 10

Snow Angels – 2 x 10

Prone Pass Throughs – 3 x 5.  Add weight every set

Band Distracted Overhead Squat – 3 x 5 w/ :03 Pause

 

Strength:

Overhead Squat-

Build up to Heavy Single

 

Conditioning:

For Time:

30-20-10 of:

Overhead Squat @ 30% 1RM

Ring Push-Ups