Warm Up:
Shoulder Stretches
Squats
Pole Overhead Squat
Core Lift: Overhead Squat
Bar Only, Progress to 1 rm
WOD: Heavy-TGU’s
2-TGU’s each arm (rest 1-2 minutes then repeat. Increase weight each set) 15 min.
Then complete: 3 Rounds - Heavy
10 each leg KB Overhead Lunges
10 each leg KB Box Step Ups
10 GHD Glute/Ham Raises (flex at knee)
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