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6/2/17

PreHab: Shoulder Prep, Glute Activation, Core Activation

Warm-up: Squat Variations, Kip Swings

Specific: Overhead Squat Build to working Weight, Toes to Bar Progression, Burpees

WOD: 

Rx: EMOM for 20mins
M1: 15 OH Squats (95/65#)
M2: 15 Burpees
M3: Max Rep Toes to Bar
M4: Rest 
*Full Range of Motion on the Overhead Squat
*Go Fast of the Burpees
*Be Smart with your Toes to Bar

Rx+: EMOM for 20mins
M1: 15 OH Squats (105/75#)
M2: 15 Burpees over Bar
M3: Max Rep Toes to Bar
M4: Rest

Option 1: EMOM for 20mins
M1: 15 OH Squats (<95/65#)
M2: 15 Burpees
M3: Max Rep Knees to Chest
M4: Rest

Option 2: EMOM for 20mins
M1: 15 Front Squats
M2: 10 Burpees
M3: Max Rep Sit-ups
M4: Rest 

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