Recommended Warm Up (10 Minutes):
15 Shoulder Rolls (pvc)
15 Air Squats
15 Overhead Squats (pvc)
3 Rounds for Time:
25 Overhead Squats (135/95#)
15 Strict Pull Ups
*Alternate rounds with a partner or rest 2 minutes after each round. The OHS should be 1-2 sets so scale the weight accordingly. We are still working on strict pull ups for the month. Use a band if needed. You should be able to get your round done in 3 minutes or less.
20/15 Calorie Bike
*For time, alternate with a partner for 7 sets each. These should be hard intervals. You can also do this on a rower.
5 Overhead Squats (add weight each set)
5 Strict Pull Ups