Wednesday – 220713

Wednesday – 220713

Strength

Every 2 minutes for 6 minutes (3 sets), complete:
Overhead Squat x 5 reps @ 43X1 – empty bar only

then…

Every 2 minutes for 6 minutes (3 sets), complete:
Unstable Overhead Squat x 3 reps
– increase load as possible –

then…

Every 2 minutes for 6 minutes (3 sets), complete:
Overhead Squat x 5 reps
– increase load each set –

Conditioning

4 rounds for time of (20 min cap):
30-ft Single-arm Overhead DB Walking Lunges – right (50/35)
10 Alternating Single-arm Devil’s Press (50/35)
30-ft Single-arm Overhead DB Walking Lunges – left (50/35)
10 Burpees over the DB

……….

 

BURN

“Morrison”

50-40-30-20-10 for time of (35 min cap):
Wall Ball Shots
Box Jump
KB Swings

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