Extended Warmup:
SURPRISE TEAM PLAY!
TECHNIQUE:
Overhead Squat
- ground contact force and stance (feet)
- bracing and stabilization (core)
- establish/maintain active overhead (shoulder)
- bar path and active position (hips/trunk)
Overhead Squat – rep cycling
:02 – :04 – :06…
*once you fail to meet the cycling cadence drop to next count
- :60, #45/35
- REST 2:00
- :60, #65/55
- REST 2:00
- :60, #95/65
- REST 2:00
- :60, #115/75
Test:
6 Rounds
- :30 Dynamic Push-up, 45/25
- :30 line sprints (10m)
- :30 Weighted Sit-up, 15/10
- :30 line sprints (10m)
- REST :60
*Dynamic Push-up: Begin hands between two plates, explode up to tops of plates. Step hands back inside to begin next rep.
*Weighted Sit-up: Plate positioned over chest to begin and finishes overhead at top . Return to back, plate over chest.
REMATCH: TEAM PLAY!