Monday 09.09.2019


Fitness

Overhead Squat

Build to a Heavy Single

"Hot Mess"

2 Rounds

25 Overhead Squats (75/55)

35/25 Calorie Row

Performance

Overhead Squat

Build to a Heavy Single

"Hot Mess"

2 Rounds

25 Overhead Squats (95/65)

35/25 Calorie Row

Competition

Tempo Overhead Squat

3x1 (5sec neg + 2sec pause at bottom)

50/55/60%

Pausing Overhead Squat

3x1 (2sec pause at bottom)

65/70/75%

"Hot Mess"

2 Rounds:

25 Overhead Squats (115/85)

35/25 Calorie Assault Bike


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