WARM UP
1 mile run; then:
6 Minute AMRAP of:
5 Pull-ups
7 Push-ups
10 Russian KB Swings
12 Single Leg Squats/Air Squats
SKILLS & SPECIFIC WARM UP
Overhead Squat – Overhead Squats (empty barbell)
5 x back squats
5 x behind-the-neck shoulder press
3 x overhead squats + 2 sec hold
3 x overhead squats
Then in 5′ increase weight at workout load
CONDITIONING
“THEY WILL BE COMPETITOR ”
15 min AMRAP:
10 OH Squats, #53/25
15 Ring Rows
