WOD NOTES:
The overhead squat is a big test of your overall function.
If you do not have the required mobility and stability for this movement please follow the Fitness programming today. The movements will help develop your overhead stability.
Dynamic prep
3 sets with a dowel
Band chest opener x 60 sec
Dowel pass thru’s x 10
Dowel or light bar OHS x 8 reps
Fitness
5 sets
Scapular ring rows x 8-12 reps
Single arm KB/DB OHS x 3 each (pause at bottom)
Supernova roll on pecs/lats/triceps x 60 sec
Rest as needed between movements
Performance and Sport
OHS
3-3-3-1-1-1-1
