RUNNING with Ave, 7am.
ONE HOUR OLY with Sammy, 12pm, 6pm, 7pm, 8pm.
ROWING, with Ave, 530pm.
SELF-MYOFASCIAL RELEASE: Foam Roll and/or Lax Ball as needed, 5 minutes.
DYNAMIC WARM-UP: Learn and practice the DB Squat Clean and Push Press.
ACTIVATION: Wall Slides with Lift – for 1 minute. Then, Overhead Squat Partner Assisted Perturbations, for 3 minutes. Perform with PVC in a standing and a squatting position. See the below video for a description of what these are.
STRENGTH: Overhead Squat, up to a peak set of 3 with the guidance of a Coach.
AMRAP in 9 minutes of:
1 minute of DB Squat Clean and Push Press (45/20)
-Dumbbells must tap floor in the bottom of the movement and end in full extension over the head at the top of the movement.
1 minute of Toes to Bar
1 minute of rest.
*Your score is your total number of reps.
*Staggered starts will work for those needing to share dumbbells.