"Going Heavy Overhead"

Going heavy overhead today!! Remember what I told you, always activate!! Make sure you get them nice and loose when the mobility section comes up as well!!

Stay Strong,
Mitch

Warm Up (NFT):

  • Foam Roll (T-Spine, Lats, Triceps)

Then...

3 Rounds w/PVC (10 Reps Each):

  • Pass Thrus
  • Overhead Squat
  • Good Mornings

Then...

  • Shoulder Activation Sequence (See Video)

Then...

3 x 10 Second Holds:

  • Handstand Hold
    * Scale as needed *

Strength (3RM):

  • Strict Press
    * In 5-7 sets, find your heaviest set of 3 *

Buy In (For Time):

  • 500m Row

Met-Con (4 Rounds):

  • 10 Push Press (95/65/45)
  • 10 Ring Rows
  • 10 Box Jumps/Step Ups (24"/20")

Cash Out (For Time):

  • 10 Burpees

Mobility (NFT):

  • Banded Shoulder Distraction
  • Internal/External Shoulder Mobility
  • Triangle
  • Front Fold
  • Childs Pose
  • Cobra
  • Foam Roll