"Overhead Squat Technique"

Warm Up (3 Rounds):

On a 20"/16" Box:

  • 10 Step Ups
  • 10 Lateral Overs
  • 10 Bench Dips

Then...

1 Round:

  • Max Rep Backward Jump Rope (1 Min)
  • Max Rep Jump Rope (1 Min)

Skill (5-10 Minutes):

  • 2 x 10 Therapy Squats

Then...

  • 2 x 10 Overhead Squat to Box (Light)

Met-Con (2 Rounds):

20 Minute Time Cap:

  • 25 Pull Ups
  • 25 Sit Up w/Plate (25/10)
  • 25 SDLHP w/KB (53/35)
  • 50 Calorie Row
  • 50 Overhead Squats (PVC/Technique Bar)
  • 50 Rope Slams
    * Scale OHS to Air Squat *

Mobility (NFT):

  • Banded Shoulder Distraction
  • Smash Shoulder with Ball
  • Bilateral Shoulder Flexion
  • Cobra
  • Childs Pose
  • Couch Stretch
  • Foam Roll