A: Practice
3 minute Dynamic
10 minutes working on
One arm Overhead Squats
B: Mobility/Prep
Band Stretches
Review movements and establish weight/standard
C3: Intervals
EMOM 8 minutes
30 sec AMRAP Push Jerk 135/95
30 sec AMRAP Cal Row
D: Met Con
In 8 minutes complete
21 Overhead Squats
21 Pull Ups
15 Overhead Squats
15 Chest to Bar Pull Ups
9 Overhead Squats
9 Bar Muscle Ups
