Fri Jun 12

Train
For Time (15 Min Cap)
40-30-20-10
GHD Sit-up (halve if needed)
Burpee

Move
15 Min AMREPS:
5-10-15-20…
Abmat Sit-ups
Burpee

Warm-up
3 Min Bike
12 Front Rack Openers
8 Cossack Squats
8/8 Banded Pallof Press
5 Slow OH Squat (PVC/Bar)

Strength
Every 3 Min x 2 Sets:
10 Overhead Squats @ 6-7 RPE

Every 3 Min x 4 Sets:
5 Front Squats @ 70-75%

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Stimulus
Strength: Work on overhead squat mobility with light weights or do front squats for both movements. These are meant to be positional/technical so do not overload

Train/Move: A lot of hip flexion and core. If you are not doing GHD sit-ups regularly, do half the volume and start with strict or reduced range of motion