Workout of the day

Strength / Skill series (week 2 / 4)

Overhead-Squat

Warm-up + Mobility 3 Sets: (15 mins)

12 Banded Overhead Squats
5 / 5 Dynamic Wall-pigeon (30 sec per side)
1 min Barbell groin stretch
45 sec PVC-Weighted Cross Bench Pull-over
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Strength: 8 min E2MOM

1st set: 5 OHSQ w / 33 x 1 Tempo
2nd set: 5 OHSQ (reg tempo)
3rd set: 5 OHSQ w / 3 sec pause in the bottom
4th set: 5 OHSQ (reg tempo)

* Tempo Overhead Squat = 3 sec down, 3 sec hold in the bottom, drive up +
1 sec pause at the top. Try to increase weight from last week if you are moving well, feel
free to add weight each set.

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10 min Amrap

30 DU's / 60 SU's
5 Power-Cleans
15 AbMat Sit-ups

Barbell weights:

L1: #65/95
L2: #95/135
L3: #110/155

3 Sets:

20-30 sec passive dead-hang
8 Evil wheels
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