10 Wall Squats
10 Low Lunge Stretch
30 sec Ankle Dorsiflexion (each side)
10 PVC Passthroughs
10 PVC Overhead Squats
30 sec Banded Shoulder Distraction (each side)
After the bench, take a few minutes to warm up your Overhead Squats!! The warmer you are, the easier they get.
Bench Press (using your 90% training max)
5 Rounds for Time
21 Overhead Squats 95/65 (Fitness 64/45)
*scale to Front Squats if you have a shoulder or mobility issue. Run can be scaled to a 500m Row. Rowing will be allowed for Rx, if it’s raining.
Foam roll the quads and calves
Lacrosse Ball Shoulders