Workout of the day

Strength / Skill series (week 1 / 4)

Overhead-Squat

Warm-up + Mobility 3 Sets: (12 mins)

2 / 2 Waiter carry (2 lengths of the gym per arm)
5 / 5 Dynamic Wall-pigeon
1 min Barbell groin stretch
10 reps Thoracic barbell stretch + press

Strength 8 min E2MOM

5 Tempo Overhead Squats (33x1)

* Tempo Overhead Squat = 3 sec down, 3 sec hold in the bottom, drive up +
1 sec pause at the top. Choose a light weight or empty bar, something you can
complete each rep with control

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3-Rounds for time:

12 GTOH
14 Pull-ups
16 BJO 20"/24"

Barbell weights:

L1: #65/95
L2: #75/105
L3: #85/115

30 sec on / 30 sec off x 3 Rounds:

Leg lifts
Plank-up-downs
Hollow rocks