Workout of the Day
Warm Up
3 min row10 alt spiderman lunge
20 PVC pass through
15 bootstrap squats
5 inch worm push-up
Then...
2 rounds:
10 wall squats
10 leg swings per leg
10 arm clocks
Then...
2 rounds:
10 PVC over head squats
7 cal row
10 PVC overhead lunge
Then...
Build lifting progression
Lifting
Every 2:30 for 6 sets:1 overhead squat complex - from the floor
- one overhead squat complex is 2 overhead alternating walking lunge steps + 1 overhead squat. Take the barbell from the floor and perform this as heavy as possible across all sets.
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15min AMRAP:300m row
5 overhead squat
300m row
7 overhead squat
300m row
9 overhead squat
etc.....
- Overhead squat should be 70% of your heaviest overhead squat complex from the lifting session
Cool Down
1 min couch stretch1 min kneeling hip stretch
2 min wall hinge stretch