12-20 min total depending on loading barbell if desired
- 2 minutes Assault bike, moderate pace
- 15 pass throughs, pvc pipe
- 2 Rounds of Cindy,
- but with 15 OHS with pvc pipe instead of air squats
2 minutes of practice with the barbell (slowly increase loading)
- 15 Overhead Squats, 95/65 lbs
- 5 Rope Climbs
- 10 Overhead Squats, 135/95 lbs
- 3 Rope Climbs
- 5 Overhead Squats, 185/125 lbs
- 1 Rope Climb
Goal: 9 min
Hip Extensions 3x15 Rest as needed between sets.
Also do some banded shoulder stretch.
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