BE PREPARED TO BE INVIGORATED! BRING SLEEVES AND A HAT/EAR MUFFS!! EVERYONE RUNS!!!

Overhead Position Work

• 2 sets x 10 reps, wall slides
• 2 sets x 10 reps, overhead wall squats
• 2 sets x 10 reps, banded overhead squats
• 2 sets x :30, KB banded overhead stabilization

KB Overhead Squat TEST (strict form)

• MAX reps continuous, Double KettleBell, #53/35
• practice reps, Single KettleBell L, #53/35
• practice reps, Single KettleBell R, #53/35

MetCon – CAP20

‘Nancy’

5 Rounds

• 400m Run
• 15 Overhead Squats, #95/65