WARMUP:
2:00 Run/Row/Burpee/Jump Rope
:45 Goblet Squat Hold
8 Goblet Squats to Overhead Press
8 Banded Good Mornings
:45 Goblet Squat Hold
8 Banded Pull Aparts
8 KBS w/ Goblet
:45 Goblet Squat Hold
8 KB Strict Press (4R/4L)
8 Alt. KB Lunges
2:00 Run/Row/Burpee/Jump Rope
STRENGTH/SKILL:
Performance Sport
Overhead Squat
1 x 5 @ 75%
1 X 5 @ 80%
1 x 5 @ 85%
Functional Athlete
Overhead Squat
1 x 5 @ 65%
1 X 5 @ 70%
1 x 5 @ 75%
WOD:
12 Min AMRAP
50 Double Unders
20 Ab Mat Sit-Ups
