WARMUP
3 SETS (7:00 Cap)
:45 Hard Row
8 Up-Downs
6 Lunge + Lunge + Air Squat
4/4 PVC Around the Worlds
STRENGTH
4×6 Overhead Squat
*All working sets @ Moderate/Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 80%. Focus on perfect movement.
Week 1 of 8
(Score is Weight)
WORKOUT
FOR TIME
21-15-9
Overhead Squat (95/65)
*500/400m Row after each full set.
(Score is Time)
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