2 Rounds
30 Seconds Each:
PVC Pass Throughs
Single Unders
PVC Overhead Squats
Single Unders

2 Rounds
30 Seconds Each:
Glute Bridges Video
Superman Static Hold Video
Banded Good Mornings Video

Silverback Primer
3 Sets Each Side:
7 Single Arm Dumbbell Bench Press
7 Single Arm Dumbbell Bent Over Row

• First of two iterations, next being a week from today.
• Let’s set the baseline today for this set with our best movement. We can increase the loading next week.
• Click Here For Demo Video

Pausing Overhead Squat
5 Sets of 1

*10 Second Pause in Bottom

Set 1: 50% of 1RM Overhead Squat
Set 2: 55% of 1RM Overhead Squat
Set 3: 60% of 1RM Overhead Squat
Sets 4-5: Build to a Heavy

• Coming out of the rack, we’ll work overhead squat strength and positioning by pausing for a full 10 seconds in the bottom of each rep
• The goal here is to stay fully active and braced as you support the weight overhead
• You’ll build in percentages (50-60%) for the first three sets and then build to a heavy single for the last three
• Sticking with the 10 second pause is ultimately more important than the weight on the barbell

• If unable to Overhead Squat, the next best option would be to Front Squat – as that has a similar torso angle to the Overhead Squat

For Time: 20 min cap
21 Overhead Squats (95/65)
21 Deadlifts (185/135)
18 Overhead Squats
18 Deadlifts
15 Overhead Squats
15 Deadlifts
12 Overhead Squats
12 Deadlifts
9 Overhead Squats
9 Deadlifts

**After Each Barbell Movement: 30 Double Unders

Gym class

16 min amrap
15 oh squats 95/65
30 double unders
15 deadlifts 95/65
30 double unders