July 5, 2018


2 Rounds
200m Run
15 Pvc pass throughs
5 Bootstrap squats
10 Band pull aparts

Followed by...

Overhead squat demo
Overhead squat
Overhead squat
Every 2 minutes for 14 minutes
Overhead squat x 2
*If you are sore from the day prior, keep the weight light and focus on getting into good positions. Otherwise, build over the course of the 7 sets
Metcon (Time)
40/30 Calorie assault bike
5 Overhead squats 95/65#
30/20 Calorie assault bike
10 Overhead squats 95/65#
20/15 Calorie assault bike
15 Overhead squats 95/65#
10/7 Calorie assault bike
20 Overhead squats 95/65#
*Sub front squats if you struggle with mobility.

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