Recommended Warm Up (10 Minutes):

20 Calorie Row (easy)

15 Shoulder Rolls (pvc)

15 Calorie Row (Moderate)

15 Overhead Squats (pvc)

10 Calorie Row (Hard)

15 Kettlebell Swings


5 Rounds for Time:

25/20 Calorie Row

25 Ab Mat Sit Ups

10 Overhead Squats (135/95#)

20 Minute Time Cap

*Move steady through the row and the sit ups and then challenge yourself to hit each set of OHS unbroken!  If you haven’t noticed we have been doing a workout every week where we have a core movement and then a weighted squat.  We are working on building some core strength while squatting and under tension as core is our movement of the month.


Snatch + 2 Overhead Squats (20 Minutes)


Skill Work