A.
Dynamic Stretches
B.
Tabata
4 min clock: 20 seconds on/10 seconds off
Overhead squat (35/45 RX)
C.
For Strength/Technique
Overhead squat
3-3-3-3-3 @ 85%
D.
For Time
15-12-9-6-3
Overhead squat (95/135 RX)
300m run
E.
Static Stretches
D-bell use only
A.
Dynamic Stretches
B.
Tabata
4 min clock: 20 seconds on/10 seconds off
Single arm d-bell overhead squat
(Switch sides each round)
C.
For Strength/Technique
Single arm overhead squat
3-3-3-3-3 each side
D.
For Time
15-12-9-6-3 each side
Single arm d-bell overhead squat
90 second run
E.
Static Stretches