Monday 9/9

Starting a deload week before moving into final prep for the Open

Tempo Overhead Squat

Every 1:30: 3 Sets of 1 (5 seconds down, two second hold at bottom)

Sets: 50-55-60%

Directly into

Pausing Overhead Squat

EMOM: 3 Sets of 1 (2 second hold in bottom)

Sets: 65-70-75%

Metcon

"Hot Mess"

2 Rounds:

25 Overhead Squats (115/85)

35/25 Calorie Assault Bike

Optional Midline

3 Rounds, Not for Time:

15 Hollow Rocks

18 Empty Barbell Good Mornings

21 GHD Sit-Ups

24 Hip Extensions