Warrior Blitz : 06/01/18

WARM UP x 3 rds

  • Band Dislocates Shoulder x 15
  • Hip Flex Openers - Band Assisted x 20+20sec
  • KB Ankle Pulses x 8+8

 

STRENGTH SKILL / DRILL  - 10min

Movement Drills - w/ PVC 

- Push Press B/N 2x5

- Sotts Press 2x5

- Overhead Squats

 

Overhead Squats 7x5 - Build up to a moderate load focusing on keeping tight at the bottom with control on through out the lift.

 

** If new to overhead squats practice with  alight load with the same reps **

 

WORK OUT - In Pairs - 25 min AMARP

50/40cal x Row - Split 

30 x Pull Ups (scaled) - Split

20 x KB Swings 24/16kg - Synchronised

10 x Down Ups- Synchronised