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WARM-UP
1) Banded OH Press Variations
2) One Arm Banded Scap Screw-In’s + One Arm Row, 5 + 5 reps for two sets
3) Push Press Barbell Warm-Up (5 reps each for 2 sets)
- Tempo Strict OH Press (5s up/2s lock out/5s down)
- Tempo Dip Squat (3s down) w/Pause in bottom of Dip
- Dip Squat + Push Press
4) Barbell Pec Smash + Banded OH Distraction
STRENGTH: Push Press, ME reps @ 65% for 4 sets total
ACTIVE MOBILITY
1) T-Spine Extension w/OH Bias
2) Bicep & Tricep Smash
3) Barbell Quad Smash
4) Couch & Frog Stretch
WOD: “Nancy” Perform 5 round of the following for time:
- 15 Overhead Squats (95/65)
- 400m Run
COOL DOWN
1) 100m Recovery Walk (immediately following WOD)
2) CORE WORK: 3 Strict Skin the Cat’s + 6 Kipping Skin the Cat’s for 3-4 sets
3) Foam Roll (10 passes per area, starting with the back & working down to calfs/shins)
4) STATIC STRETCH OF THE DAY: Pigeon Pose + Standing IT Band Stretch