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
10 Overhead Squats, 20/10 kg
STRENGTH Overhead Squat 3-3-1
Rest as needed between sets.
Use more weiht than last week
CHIPPER For time:
Row, 800m
75 Thrusters, 33/25kg
50 Push-ups
25 Burpee Box Jump Overs, 60/50cm
Run, 400 m
30' TC
COOL DOWN For quality:
Banded Shoulder Stretch, 2 mins
Dragon Stretch, 2 mins