Warm up (8-10)
APA barbell complex
x2 Rounds
x6 rdl
x6 row
x6 fs
x6 hpc
x6 strict press
x6 ohs
x6 good morning
x6 back squat
Skill
x8 min per segment
Segment 1
Stance test
- stand in front of your partner
- Take turns pushing and pulling to get opponent out of position
- Check stability at all three positions (stand, half squat, bottom)
Segment 2
Turkish get ups
Segment 3
Oh walking lunges (plate/barbell/db)
Segment 4
X6 Strict press + 3 count hold at the top
Skill 2
x15 min over head squat skill development
- 3-5 min demonstration
- 10 min practical
Conditioning
4x6x8x6x4
Ohs
Pull ups
Leg raises