Over All Dynamic Body Activation
1 set:
1:00 row, bike, or ski
10 alternating reach, roll, lift drill
10 PVC pass-throughs
10 alternating elbow to instep
1 set:
1:00 row, bike, or ski
10 alternating reach, roll, lift drill
10 single-arm ring row/arm
10 super-slow air squats (:03 down)
1 set:
1:00 row, bike, or ski
5 ring rows
10 air squats
5 ring rows
10 air squats
5 ring rows
10 air squats
OVERHEAD SQUAT PROGRESSION/ BB
3 overhead-squat initiations
3 above-parallel overhead squats
5 overhead squats
5 overhead squats
AMRAP 12:
9 ring rows
3 overhead squats (65/95 lb)
9 ring rows
6 overhead squats
9 ring rows
9 overhead squats
– Continue the pattern of adding 3-reps to the overhead squats until time expires.
INTERMEDIATE
AMRAP 12:
9 ring rows
3 overhead squats (55/75 lb)
9 ring rows
6 overhead squats
9 ring rows
9 overhead squats
– Continue the pattern of adding 3-reps to the overhead squats until time expires.
BEGINNER
AMRAP 12:
9 ring rows
3 overhead squats (35/45 lb)
9 ring rows
6 overhead squats
9 ring rows
9 overhead squats
– Continue the pattern of adding 3-reps to the overhead squats until time expires.
Finish set of 18 overhead squats.
Advanced athletes should push to finish the set of 24 overhead squats.
Maintain unbroken overhead squats and ring rows for as many sets as possible.
Complete each set of ring rows in 2 sets or less.
10 Cuban presses (PVC)
10 Y-raises (use small plates)
10 T-raises (use small plates)
