Strength
Overhead Squat (5×2 ascending (find heavy double) )
Perform 2-3 warm-up sets BEFORE starting first working set. Short pause at bottom of squat is encouraged, to ensure full ROM
Conditioning
Triple Tabata — each movement is 8 rounds of :20 work, :10 rest. Rest 1:00 (two tabata intervals) between movements.
For each movement (“round”), record the LOWEST # of reps you did across all 8 intervals.
1) Hand-Release Push-Ups
2) Burpees
3) Toes to Bar
POST-WOD MOBILITY (4 mins)
Lax ball on floor – rear delts (1 min per arm)
Lax ball on rack or wall – pecs (1 min per arm)