Compete/Train
PART 1: OVERHEAD SQUATS
On the 2:00 x 5 Rounds:
3 Overhead Squats
*Score = Heaviest Load
PART 2:
For Time:
21-15-9:
Overhead Squats 95/135 M75/105
Chest to Bar Pull-ups or Plank Rows 25/35 M20/30
Directly Into…
45 Bar-Facing Burpees
*Score = Time it takes to complete the workout
Sweat
PART 1: OVERHEAD SQUATS
On the 2:00 x 5 Rounds:
3 Overhead Squats
*Score = Heaviest Load
PART 2:
For Time
21-15-9:
Overhead Squats 65/95 M55/85
Pull-ups
Directly Into…
45 Bar-Facing Burpees
*Score = Time it takes to complete the workout
AFTER PARTY
4 RDNS
14 PVC Behind the neck sit ups
14 Sit ups
14 Straight leg over DB- over & back =1
Rest as needed
THEN: 3 rnds
25 KB or DB side bends – each side- AHAP
* :10 KB OH Single Arm Hold after each side
AT HOME:
For Time:
30-20-10
Alternating Single Dumbbell Overhead Squats (switch arms every 5 reps)
Single Dumbbell Plank Rows (switch arms every 5 reps)
Directly Into…
45 Dumbbell Facing Burpees
