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
STRENGTH Overhead Squat 1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
CHIPPER For time:
21-15-9-6-3
Thrusters, 40/30kg
Box Jumps, 60/50cm
NO REST INTO:
21-15-9-6-3
21 Row (calories)s
21 Double Unders
30' TC
COOL DOWN For quality:
Banded Shoulder Stretch, 2 mins
Dragon Stretch, 2 mins
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