Take the first 20 minutes of class to get serious about your overhead squat position and mobilize. We’ll go over bracing sequence , activating your shoulders as well as hit some ankle and hip mobility.

Choose where you are in the overhead squat and spend another 20 minutes actually practicing the movement, PVC, empty bar or loaded bar depending on ability.

Mobility / Positioning

Overhead Squat Prep
Overhead Mobility
Squat Mobility
Active Shoulders and Bracing Sequence

Overhead Squat
PVC Pipe to a box
Empty Bar Practice
Overhead Squat


AMRAP in 9 Minutes

30 Double Unders
20 Kettlebell Swings (53/35)
30 Air Squats
20 Push-ups