Wednesday, 11 January

WARM UP

OVERHEAD SQUAT

Build to a 1RM

“LOST IN THE SAUCE”

AMRAP 3

  • 400m Row
  • 21 Overhead Squats
  • Max Handstand Push Ups

Rest 3 mins…directly into

AMRAP 3

  • 400m Row
  • 18 Overhead Squats
  • Max Handstand Push Ups

Rest 3 mins…directly into

AMRAP 3

  • 400m Row
  • 15 Overhead Squats
  • Max Handstand Push Ups

Rest 3 mins…directly into

AMRAP 3

  • 400m Row
  • 12 Overhead Squats
  • Max Handstand Push Ups

Barbell: LvL3 135/95 LvL2/RX 115/85 Scaled 95/65

Additional Work:

5 Legless Rope Climbs for Time (before)

3 Rounds for Time

  • 200m run
  • 1 min rest
  • 400m run
  • 2 min rest
  • 600m run
  • 3 min rest

100 Front Rack Box StepUps for Time (24″/20″ 45/35) On the min starting at 00:00: 10 Strict Press

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