Overhead Squat to Overhead Lunges (stationary) E3MOM
7 Overhead Squats to 8 Overhead Lunges
5 Overhead Squats to 6 Overhead Lunges
3 Overhead Squats to 4 Overhead Lunges
1 Overhead Squats to 2 Overhead Lunges
4 Sprint Rounds: (22min cap)
4 Over Bar Burpees
8 Overhead Squats 95/65 RX+115/75 MRX 75/55
12 Deadlifts
8 Overhead Lunges
400m Row or Run or 1km Bike
*After 1st round Rest 1min
*After 2nd round Rest 1:30min
*After 3rd round Rest 2min
Core & Pistol Development
10 Kettlebell Overhead Reverse Lunges (alt legs)
10 Pistols Each Leg or Progressions
1min Handstand Hold
10 Kettlebell Front Rack Reverse Lunges (alt legs)
10 Pistols Each Leg or Progressions
1min Iron Chair Hold on Wall w/Kettlebell
