Warm Up:
3 sets:
:30 slow PVC pass thru
:30 jumping jacks
:30 jumping squats
– No rest between movements.
Skill Work:
3 sets:
10 behind the neck strict presses
WOD:
5 sets for load:
5 overhead squats
Intermediate:
Same as Rx
Beginner:
Same as Rx
HOME WOD:
Equipment:
EMOM 20:
Min. 1 | :30 left-arm DB overhead squats
Min. 2 | :30 right-arm DB overhead squat
Min. 3 | 1:00 plank hold
Min. 4 | Rest
Bodyweight:
EMOM 20:
Min. 1 | :30 PVC overhead squats
Min. 2 | :45 PVC overhead squat bottom hold
Min. 3 | 1:00 plank hold
Min. 4 | Rest
Movement scaling options:
Overhead Squat: Load, range of motion, overhead lunges, front squats
Limited rack space:
5 sets for load:
5 overhead squats
– Take the bar from the floor.
Cool Down
Accumulate:
1:00 pigeon stretch/side