Warm up 10 min run
3 x 5 wall squats
3 x 8 goblet squats
3 x 5 Y & T’s with band
3 x 5 SOTS
2 x 5 OHS with PVC (facing wall)Then:
Warm up to 60 -70% 1RM Front Squat
Then 5 x 5 FS, rest 1min between sets

Then
Work on narrow grip Overhead Squat
5 x 5 OHS @ 30 – 50% with whatever form/shoulders will allow
Rest 1 min between sets

Cool Down:
5k row at 2:05 pace

 

Athletes: Lindsay, Jess, Tara