Warm-Up: Fanny Whackers, Frankensteins, DUCK WALK, 10 squats, pass throughs, 10 pull-ups, shoulder mobility with wrist wrapped in a band (pull away to get a decompressive stretch in the shoulder, stressing extension), 10 push-ups.
Skill:Â Overhead Squats
Strength:Â Front SquatÂ 3-2-1-1
7 Overhead Squats 115#/75#
14 Kettlebell Swings (1.5Pood/1 Pood)
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