OHS WARM UP 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 2-2-2
More Weight than last week
Rest as needed between sets.
CHIPPER For time: (30' TC)
41 Row (calories)s
41 Back Squats, 43/30kg
41 Wall Balls
41 Thrusters, 43/30kg
41 Box Jumps
41 Overhead Squats, 43/30kg
41 Push-ups
41 Double Unders COOL DOWN For quality:
Banded Shoulder Stretch, 2 mins
Dragon Stretch, 2 mins
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