Strength:
4x10 Overhead Squat*
* Intent here is quality over quantity! If you are not strong at these lean on the coach for assistance and stick to broom stick or empty barbell.
Conditioning:
16 minute EMOM
Even: 4 Over head squats 20/35
Odd: 10/15 Calorie row
Mod 2: 80% 1RM Over head squat
Extras:
Tempo hand stand push ups
5 x 5. 3 Second on the
down phase lower under complete control. (If 5 is to many the stop where
ever control is lost) Explode up with a 1 second pause at the top.