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Friday

Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation

:30 "Tabata Alternate 4 Sets of :
:30 Single leg V-Ups
:10 Rest
:30 Cossack side to side

3 sets:
:30 slow PVC pass thru
:30 jumping jacks
:30 jumping squats
– No rest between movements.

Warm-up
Warm-up
OVERHEAD SQUAT REVIEW
7-10 PVC OHS slow smooth fight for position.

OVERHEAD SQUAT THERAPY Light BB
2 sets: Partner up
3-5 overhead squat therapy reps
– Rest :30-1:00 between sets.

Weightlifting
Behind the Neck Strict Press (Weight)
E2MOM 3×10 building with mechanics

Warm-up
Warm-up
OHS BUILD UP
On a 9:00 clock:
Build to a 5-rep overhead squat around 65-75% of 1-rep max.
– Rest 1:00-1:30 between sets.

Weightlifting
Overhead Squat (E3MOM 5 x 5 OHS)
INTENDED STIMULUS
All sets 70% or higher.
Perform all 5 sets across or make small jumps that are 10 lbs or less.
Partner athletes up to share barbells and save time with clean-up and transitions.

Cool Down
Accumulate:
1:00 pigeon stretch/side

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