The request for Overhead Squat work is answered a week later!
2x 20 Squats + 20 Hyperextentions
2x 10 Shoulder Dislocates + PVC Sotts Press
Overhead Squats w/ PVC
Strength Work: Overhead Squat
After three warm-up sets, work up to your 5RM! Remember to keep those shoulders active (think shrugged shoulders), keep the bar directly overhead, and push through the heels.
Metcon: In pairs or teams of three, complete as many rounds of the following in 20mins:
7 Knees to Elbows
14 Box Push-ups*
21 KB Swings
Place feet on a box and commence push-up(ing)! Remember to keep your entire body straight and tight!
Post loads to comments as usual and enjoy the rest of this beautiful weekend.