28 Sept 2016

Warm Up:
Lower body lift prep
Squat therapy

With dowels:  Review back squat 10 rnds 5 sec hold in bottom 5 sec rest

STRENGTH:  Find your 1RM Back Squat

WORK:  With a partner, one working at a time

200 wall balls (20/14 to 10/9)
600m OH plate carry 45/25
200 push ups
600m OH plate carry 45/25
3 burpees every time you switch off the plate carry to your partner, burpee penalty paid at end of workout before time is called

Rx2:  100 push ups/wall balls
Rx3:  100 reps modified any way

SILVERS:

Skill:  Work OHS
Position and mobility

WORK:  Same as regular class with any appropriate mods