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 3-3-2 Use the heaviest weight you can for each set. Rest as needed between sets.
*more weight than last week
CHIPPER TEAM OF 3 Teams of 3, for time:
100 Row (calories)s
100 Box Jump Overs, 24/20 in
100 Thrusters, 95/65 lbs
100 Toes-to-bars
100 Thrusters, 95/65 lbs
100 Box Jump Overs, 24/20 in
100 Row (calories)s
Its Friday the 13th so do 113 Reps instead of 100. you're welcome.
COOL DOWN For quality:
Banded Shoulder Stretch, 2 mins
Dragon Stretch, 2 mins
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