Warm up
3 rounds of:
200m run
10 OHS w/ PVC or empty bar
10 samson lunges
10 wall slides
Overhead Squats
Every 3 min for 5 sets:
5 overhead squats, building ~50%-75% across sets
Conditioning
12 min AMRAP:
15 wall balls 20/14 lbs
15/12 cal row
EVF360
Part A
20 min to perform 4-5 sets of:
5 single DB overhead squats per arm - scale to plate overhead squats
10 KBgood mornings (KB held behind the neck)
5 dragonflies
20 sec per side Copenhagen plank hold
Note: Set up a target to reach down to on the overhead squat, like a couple of crash pads or a med ball.
Part B
12 min AMRAP:
15 wall balls 20/14 lbs
15/12 cal row