Move

1) PVC/Band Overhead/Goblet Squats: Practice shoulder midline, hip, and knee stability

2) Banded Pull-ups: Build to challenging set of 5

3) 14 Min AMRAP:

10 Box Jumps (low)
8 Wallballs
6 Burpees
4 Lunges
5 Knee-Raises

Train

1) 5 x 3 Overhead Squats: Every 3 Mins
*Build to a technical load (max 80%)

2) Strict Weighted Pull-ups: 5-5-4-3-2

3) “Preventative Medicine”

14 Min AMRAP:
60 Box Jumps @ 24/20
50 Wallballs @ 20/14
40 Burpees
30 Medicine Ball Box Step-ups (held at chest)
20 Toes-To-Bar

Stimulus

1) Looking to spend some time with a bar above our heads while squatting. Load does not matter as much as balance and coordination of shoulders, core, and hips here. Take small weight increases or keep it light the whole time

2) “Build” to a heavy set of 2 pull-ups today. This may all be done with the same bands but fatigue will just decrease the reps for each set for you

3) Goal is to get as close to the end in 14 minutes as possible. If you do manage to get there, start over again :)