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, 30sec
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.
PARTNER CHIPPER For time:
80 Thrusters, 50/35kg
80 Chest-to-bar Pull-ups
80 Squat Cleans, 50/35kg
80 Burpee Box Jumps
80 Row Calories
30'TC Only 1 at the time in teams of 2
COOL DOWN For quality:
Banded Shoulder Stretch, 2 mins
Dragon Stretch, 2 mins