WARM UP (00:00 - 10:00)
200 M RUN/300M ROW
20 LUNGE/LUNGE/SQUAT
20 GOOD MORNINGS
15 PASS THROUGHS
SWOD 1 - STANDING OVERHEAD HOLD (12:00 - 17:00)
5 MIN EMOM
HOLD FOR :30 SEC
REST FOR :30 SEC
STANDING OVERHEAD HOLD
*BUILDING EACH ROUND
SWOD 2 - OVERHEAD SQUAT HOLD (17:00 - 22:00)
5 MIN EMOM
OHS HOLD FOR 20 SEC AT BOTTOM OF SQUAT AND STAND
REST FOR :40 SEC
*USE 50% WEIGHT OF LAST RD FROM 1ST EMOM
1 RM FOR THE DAY (25:00 - 50:00)
BACK SQUAT
25 MINS TO FIND MAX REP FOR THE DAY.
10/5/3/2/2/1/1/1/1/1