OHS WARMUP For quality:
Lat Stretch In Child’s Pose, 2 mins
10 Walk out with push-ups
Plate Squat Hold, 1 min
10 Band Shoulder Pass Throughs
Overhead Squat Hold, 1 min
Rest, 1 min
10 Overhead Squats, 20/10 kg
SRENGTHT Overhead Squat 2-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
PARTNER CHIPPER For time:
80 Thrusters, 40/30kg
160 AbMat Sit-ups
80 Squat Cleans, 51/37.5 kg
160 Burpee Box Jumps, 60/50cm
80 Row Calories only 1 at the time
TC 30'
COOL DOWN For quality:
Banded Shoulder Stretch, 2 mins
Dragon Stretch, 2 mins
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