MOBILITY & WARM UP

AMRAP 12′
10 Single Unders
10 Single Unders (run in place)
20 Good Mornings (bar or PVC)
10 Single Unders (side-to-side jump)
10 Single Unders (front-to-back jump)
10 Single Unders / Leg
10 Squat Therapy Squats

MOBILITY & SKILLS WORK
Squat Therapy – Overhead Squat

7:00 to take 3-4 sets of 3 reps building up to a
starting workout weight

CONDITIONING
“OVERHEAD SQUAT”

Every 3 min per 21 min
3-3-3-3-3-3-3

Beginner Option:
Overhead squat 8-8-8-8-8

POST WORKOUT SKILL WORK

3 sets for load rest 2 min
10 snatch-grip bent over rows