July 24, 2019 – Strength and Conditioning

Warm Up – 8min cap

Technique – OHS, building
Focus
– Active shoulders/ Lat engagement
– Bar path
– Foot position/ Squat

For quality/ Load

A. Alternating Sets: Overhead Squat, Handstand Push-Up

8 sets, for quality, of:
A1. 8 Overhead Squats @ Max Load
7 Overhead Squats @ Max Load
6 Overhead Squats @ Max Load
5 Overhead Squats @ Max Load
4 Overhead Squats @ Max Load
3 Overhead Squats @ Max Load
2 Overhead Squats @ Max Load
1 Overhead Squat @ Max Load
A2. 8 Handstand Push-Ups
7 Handstand Push-Ups
6 Handstand Push-Ups
5 Handstand Push-Ups
4 Handstand Push-Ups
3 Handstand Push-Ups
2 Handstand Push-Ups
1 Handstand Push-Up

B. 4 Rounds For Time of Weighted Box Step-Overs, Box Jumps, and Calories of Assault Bike – Standings

4 Rounds for Time:
8 Weighted Box Step-Overs 61/51 cm @ 22.5/15 kg
10 Box Jumps 61/51 cm
12/10 Calories of Assault Bike – Standings

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