Monday

Warm-up
Warm-up
3 SETS (7:00 Cap)
:45 Hard Row
8 Up-Downs
6 Lunge + Lunge + Air Squat
4/4 PVC Around the Worlds

Strength
Overhead Squat (4×6*)
*All working sets @ Moderate/Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 80%. Focus on perfect movement.

Week 1 of 8

(Score is Weight)

Workout
THE ASSIGNMENT (Time)
FOR TIME
21-15-9
Overhead Squat (95/65)|(65/45)

*500/400m Row after each full set.

(Score is Time)

KG BB: (42.5/30)|(30/20)

Optional Cool Down
Warm-up
FOR RECOVERY
5:00 Olympic Wall Squat
2:00 Frog Stretch

(No Measure)