Complete 3 sets of:
KB Crossbody Step Up
6-8/steps per leg;
*box height should be at knee height
Superset,
Barbell Windsheild Wipers
20 reps; 10/side;
Superset,
Superman or Sorenson Hold
45sec; rest 90sec
Then..,
Overhead Squat
5551; 2,2,2,2,2;
(Strict Tempo is a must – these are 15sec squats each) – stabilize and stay moderate weight
Then..,
Complete 3-4 Sets of
6 Single arm DB Overhead Squats/arm (3011 tempo)
Row 20/16 Cals @ Damper 10 tough effort
rest 60sec
Reverse Sled Drag 40m TOUGH
15 Dual KB Front Squats 70/53
rest walk 2mins
*choose a load that you can maintain good positions on the SA OHS
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