"Overhead Squat Work"

Warm Up (Down & Back):

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Lunge
  • Lateral Shuffle
  • Bear Crawl

Then...

  • Row (20 Calories)
  • Assault Bike (10 Calories)

Then...

2 Minutes Per Side:

  • Dragon Pose
  • Lizard Pose
  • Pigeon Pose

Skill/Strength (5-10 Minutes):

Find the correct weight for your abilities on Overhead Squat.  You can use PVC, a technique bar, or start adding weight if everything is feeling comfortable.

Performance Met-Con (21-15-9):

  • Overhead Squat (64/35)
  • Pull Ups
    * 20 yd Seal Walk after each round *
    * Sub heavy Lat Pull Downs OR Ring Rows for Pull Ups *

Fitness Met-Con (21-15-9):

  • DB Thruster (30/15)
  • TTB/K2E/Knee Raise/Tuck Up
    * 20 yd Seal Walk after each round *

Mobility (NFT):

  • Smash SHoulders w/Ball
  • Banded Shoulder Distraction
  • Front Fold
  • Banded Hip Distraction
  • Fragon
  • Saddle
  • Ankles/Calves
  • Wrists
  • Foam Roll