OHP 2.0

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Strict DB/KB Overhead Press (20 – 15 – 15 – 10 – 10)

◭ Weight Increases and reps decrease.

◭ Do not set weight down Mid-set, rest in the front rack position if needed.

◭ Tuck the rib cage, Squeeze the Glutes.

◭ Soft knees [not locked out]
◭ Record heaviest 10 rep set.

◭ Pinch Grip Walk between each set [Down & Back] 45M/15F

Reps

∎ 8-12 RDL

∎ Sled Drag (sled behind you – face fwd- palms up)

∎ 15 Doorway Pulls

3x

∎ 30 Band leg curl

∎ 20 Seated ALT DB bicep curl

∎ 12-15 Barbell Front Squat or KB Front Squat

∎ Sled Run

∎ Run 250

3x

split

50 lat raises

100 calf raises

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