Overhead Squats to Overhead Lunges (stationary) E3MOM
7 Overhead Squats to 6 Overhead Lunges
5 Overhead Squats to 4 Overhead Lunges
3 Overhead Squats to 2 Overhead Lunges
1 Overhead Squat to 2 Overhead Lunges
4 Sprint Rounds:
4 Over the Bar Burpees
8 Overhead Squats 95/65 RX+ 115/75 MRX 75/55
10 WallBall Shots 20/14lbs to 10/9 MRX 20/10 to 9′
8 Overhead Lunges
400m Row or Run or 1km Assault Bike
*After 1st round Rest 1min
*After 2nd round Rest 1:30min
*After 3rd round Rest 2min
Core Development
25 V-ups
25 Hip Extension
25 GHD Sit-Ups
