Sunday September 20th

Breathe:

5 in – 10 Hold – 10 Out – 5 Hold x 6

General Warm-up:

400m Run w/Nasal Breathing. (Might have to slow pace to allow for NB)

Mobility:

Lax Ball Shoulders – 1 minute per side, Banded Pass Thrus x 20.

Warm-up 2:

3 Rounds (PVC, Bar, Light(if able)) 3 Turkish Get-ups (pause on each step), 5 Snatch Grip Bottom Press, 5 OHS, 5 Burpees.

Part 1:

(1 Warm-up set of 5 reps before 5 x 5, ~40-50% 1RM)

Overhead Squats – 5 x 5 @ 65% 1RM (Moderate weight), Rest 2 minutes between

Warm-up 3:

2 rounds of 3 T2B/Vups, 3 Lat Burpees Over Bar.

Part 2:

AMRAP 7 – 3,6,9,12 …. T2B, OHS, Lateral Burpees Over Bar. RX 75/55, L2 55/40, L1 45/25.

Scale:

T2B => V-Ups => SL V-Ups, OHS => FS

Cooldown: 

Walk 100m, Snow Angels

Notes:

Part 1 should be a slow focused movement, keeping shoulder blades active and engaged. Part 2 should be light and fast moving quickly through each movement.