WARM UP – MOBILITY
2-3 mins shoulder burners/rotations
PVC Shoulder and thoracic openers
Windshield wipers, hip opener lunge
–
10 Banded trunk rotations /side
10 Diagonal band pull-aparts /side
10 Band pull-aparts
10 BTN band press
10 PVC OHS @ 3211 tempo
WOD A
OVERHEAD SQUAT X 5
15 mins to work sets of 5 overhead squats @ 3211 tempo
– Focus on perfect position and tempo over everything today, even if that means sticking with an empty bar or PVC pipe
– Only go as low as mobility allows – squat to a bench/box if needed
WOD B
LAST MEMORY
12 min AMRAP:
8 Double KB snatches 2 x 16/12kg
12 Front rack KB step back lunges
8 Toes to bar
—
– Switch KB’s to DB’s if you are struggling with the technique
ACCESSORY
2-3 Sets:
10-12 Powell raises /side
10-15 Palloff press /side
