THURSDAY 19 May 2022

Hoodies!! https://powershack.co.za/product/powershack-hoodie-2022/

First, go to https://powershack.co.za/membership-account/membership-levels/ if you have not yet signed up to create your account!

Warm-up
2x
10 Pause Squat (2s)
5 Walkers

10 Supermans
10 Lat line hops (L+R=1)
10 PVC OH Squat Scaled: Goblet squat – light
10 PVC Sotts Press Scaled: Standing PVC Behind the neck press

1x(bar)
10 Front Squat
10 OH Squat

S&T (15 minutes)
3-3-3-3-3
Thruster from rack
*Work to a heavy 3

Workout
21 Back Squat (Scaling: Box squat/DB Goblet Squat)
21 Burpee (Scaling: Stepdown/up)
15 Front Squat (Scaling: Box squat/DB Goblet Squat)
15 Lat burpee over bar (Scaling: lat burpee over the line)
9 OH Squat (Scaling: Box squat/DB Goblet Squat)
9 Burpee + lat bar hop (Scaling: lat burpee + lat line hop)
*60/40

*Lat hop = over and back
*Back squat: receive with soft knees and head up, only dump in front of you