Strength
Overhead squat positional
“ 10 second squats “
1×1 @heavy but perfect
Then
4×3 @heavier than last week !
- tempo OHS – should take 10 seconds to go down and up !
Conditioning
16 min AMRAP
800m run
12 Shoulder to overhead 70/50
Skill :
Every 2:00 for 12:00
1 set of kipping HSPU
