10 Calorie Row
10 Pass thrus
10 Overhead Squats (pvc)
Overhead Squat (20 Minutes)
Work up to a heavy single for the day
*After you hit your single, drop the weight to 70% of what you just hit and do 1 set for max reps. Looking to get in the 10-15 rep range!
-put max load in box then put max number in box
Every 3 Minutes for 15 Minutes do:
15/20 Calorie Row
10 Toes to Bar (RX+ 15)
10 Shoulder to Overhead(65/95) (95/135)
*If the clock catches you it becomes a 15 minute AMRAP! Pick a weight for the shoulder to overhead to go unbroken every round. Work on cycling the barbell efficiently.
Toes to Bar -Knees to Chest – V-Ups – Sit Ups