PART 1: OVERHEAD SQUAT
Build to Heavy Set of 10
Overhead Squats
*Score = Heaviest Load
PART 2: [TRAIN & COMPETE]
AMRAP 2-2-2-3:
3 Devils Press 35/50 M25/40
7/10 Cal Assault- 9/12 Cal Row-200 M Run
Max Overhead Squats 65/95 M55/85
Rest 1 Minute Between Sets
*Score = Sum Total Reps
PART 2: [SWEAT]
AMRAP 2-2-2-3:
3 Devils Press 25/35 M20/30
7/10 Cal Assault- 9/12 Cal Row-200 M Run
Max Overhead Squats 55/75 M45/75
Rest 1 Minute Between Sets
*Score = Sum Total Reps
AFTER PARTY
5 Sets:
1 Minute of Alternating Pistol Squats
1 Minute of Rest
or
LAST WEEK OF 6 WEEK AB PROGRAM
3 RDNS
:40s Straight Leg Knee Raises from Pull Up Bar
:20s Rest
:40s Face up Hold on GHD
:20s Rest
:50s Mt Climber- opposite knee to elbow
:20s Rest
:60s Ring Plank Hold
Rest 1-2 Min then repeat
THEN:2 RNDS
5 Turkish Get Ups
30-30 DB or KB Side bends each side, AHAP
AT HOME:
AMRAP 2-2-2-3:
20 AbMat Sit Ups
40 Alternating Jumping Lunges
Max Single Dumbbell Overhead Squats or Goblet Squats
