Weighted Pull Up 5-5-5-5-5
400m Row
21 KB Swing 53/35
12 Ring Dips
Since we have the pleasure of hosting the worlds 7th fittest 45-49 masters athlete and owner of CF One World, Freddy Camacho, we thought it would be a good idea to give him some flak about his goat the overhead squat. A simple solution we came up with was to do 3 sets of 15 overheads squats every day in your warmup, working for the best possible position on each rep.
Overhead squat is most demanding of proper muslce activaton and flexibility head to toe. Mastering of this exercise has great transferbility to many other skills. 3 sets of 15 perfect overhead squats a day over a few months time adds up to a ton of overhead squats. Daily skill practice in your warmups is a great way to get better at anything without spending much time or effort.
