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Components

Overhead Squat

2000m Row - CFC

Settings

Workout

Sunday

Warm-up

DYNAMIC WARM-UP | 5:00
8 sets:
:20 max-distance row
:10 Rest

OVERHEAD SQUAT PROGRESSION | 7:00
3 overhead-squat initiations Press up as the hips push back.
3 above-parallel overhead squats Hold just above parallel and press up.
5 overhead squats press up into the bar at the bottom of the squat.
5 overhead squats push the bar away from the head throughout the entire squat.

OVERHEAD SQUAT WARM-UP | 4:00
2 sets:
5 overhead squats (building)

Workout

Overhead Squat (5-5-3-3-3-1-1-1-1)

Overhead Squat

Rest 2:00

From 20:00-32:00:
For time:
Row 1,700/2,000 m

2000m Row - CFC (Time)

Stretch

2 sets:
:30 foam roll IT band/side
:30 foam roll quads/side

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