Strength: Overhead Squat – 15 minutes to work to a heavy double
Then, 12 min AMRAP of:
- 5 Shoulder to Overhead (135/95lb)
- 7 Box jump (24/20”)
- 9 Wall Ball (20/14lb)
Beginner options: lighter barbell, lower box, lighter med ball
Advanced: Go faster!
Mobility: Roll out your T-spine, hip flexors, IT bands and calves, band shoulder distractions
