Friday 07-07-17 S

Thursday, July 6, 2017

Warm Up:

Foam Roll- as general maintenance   

+

3 Rounds or 8 Minutes:   

10 Hang & Shrugs

10 Ring Rows  

10 PVC OH Squats

125 Meter Run   

+

Skill Work:

- Overhead Squat 

 

Strength & Skill:

Overhead Squats, build up 

- Ideally 10-20 lbs heavier than workout weight

+

"Nancy"

5 Rounds of:

400 M Run

15 Overhead Squats

- This is a benchmark Workout

 

Finisher:

Dynamic 90s & Couch Stretch

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