IF ANY NECK OR SHOULDER INJURIES OR EXCESSIVE TIGHTNESS…

NOTHING

OVERHEAD PLEASE.

DO LANDMINE PRESSES OR FRONT SQUATS

Strength

 Overhead Squat

5 4 3 2 2 

1. AMRAP 20:  

15 Overhead Squats (95/65)
30 Double Unders 60 SS
15 Deadlifts (95/65)
30 Double Unders 60 SS

1 min rest between sets 

2. AMRAP 16:

10  straight leg with weight plate, 10 torso twist side to side weigh plate, 10 plank cross elbow to knee … 30 moves total
15 Double Kettlebell Deadlifts, KB by your side of body not in front 
100′ Double Kettlebell Carry, if you can run your KB is TOO LIGHT …. we will catch you ….hahah

1 min rest between sets