Warmup:

Banded 7s*, then..

8 Min AMRAP:

6 Box Step Overs

10 Hollow Rocks

5 Tuck Jumps

5 PVC OHS

Then…

Barbell warmup – With an empty bar on your back and hands in OHS grip (wide), perform 5 reps of: Behind the Neck Push Press, Behind the neck Push Jerk, Overhead Squat w/:02 pause at the bottom of each squat

Video courtesy of Mayhem Athlete. For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down)

S/S/S:

Overhead Squat

3X5

Add weight ea set

Video courtesy of Catalyst Athletics.

Second stab at Overhead Squats this cycle.  With the working sets dropping to 3, aim to go higher per set than you did in the 5X5 week.  AS these get heavier, don’t let your body position get compromised.  Stay engaged!

WOD:

15 Min EMOM:

Min 1 – 10 Dual DB Box Step Overs (35/25) (24”/20”)

Min 2 – 25 V-Ups

Min 3 – 15 Box Jumps (24”/20”)

Video courtesy of The Progrm.

The goal should be to finish every minute in :45 or less.

Scaling Options:

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Box height -> as needed

V-Ups -> Alt V-Ups -> sit ups (ELITE: GHD sit ups)

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min