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Warmup:
Strategy Talk about workout:
Explain the time format. (If you don’t get the work done in the 3 minutes, you don’t move onto the next round.)
Important to have a good overhead position, don’t force the depth of overhead squat.
Thy can use a dowel or an empty bar or light weights.
Use a box for the chest to bar (if needed.)
Touch Chest to the bar! Explain reverse grip benefits.
Warmup:
Ski Erg 1-7-1
Foam roll t spine/lats
Partner pec stretches in 5 different positions
3 rounds:
5 of each:
I’s, Y’s, T’s
Bird dogs x 3/side
Hanging active shoulders x 5
Squat mobility circuit for hips and ankles
3 sets:
5 behind the neck push presses
5 overhead squats
Set up for workout! (Bar & Box)
OPEN WORKOUT 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds