Happy Friday!
Warmup:
Jog 400m
10 Band Pull-aparts
10 Air Squats
10 PVC Overhead Squat with Palms up
10 PVC OH Squats
Workout:
A.
Every two minutes, for 16 minutes (8 sets of):
Overhead Squat x 3-4 reps
Build in weight over the course of the 8 sets.
B.
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)
Boom Lite:
Warmup:
Jog 400
15 Jumping Squats
15 Supine Ring Rows
A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Goblet Squat x 10 reps @ 2111
Minute 2 – Strict Supinated-Grip Pull-Ups x 6-8 reps @ 2110
Minute 3 – Reverse Snow Angels x 12-15 reps
B.
Five rounds for time of:
Run 400 Meters
15 Goblet Squats
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