MONDAY

Strength Development:

Overhead Squats

5 sets @ 2 minutes

5 – 5 – 5 – 5 – 5

Stimulus: Build to a starting weight and then add weight each set or maintain to ensure good form.  Remember strong OH and bottom back and down.

WOD

5 Rounds For Time:

20 Minute CAP

·   15 Overhead Squats (RX 40/30 Kg)

·   15 Kettle-bell Swings (RX 24/16 Kg)

·   400 Meter run OR 15/12 Calories

Stimulus:

·  Consistent pacing

·  Aim for same time for all rounds