Warm-up:
10 minutes of OHS squat-mobility work, using the butt-to-wall squat technique and various shoulder mobilizers. Then, 3 minutes of – two laps around the gym, 5 pull-ups, 5 overhead squats. start at a casual pace and work up to workout speed by the end of the third minute.
Workout:
3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups
Compare to 050102.
Cool-down:
2 x 20 reps of slow, controlled, ab-mat sit-ups.. (if these are too easy try a light Dumbell on the chest!)
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And now a word from our new Athlete committee
