50 Jumping Jacks
10 Air Squats
10 Step ups
10 PVC Strict Presses
Burpees to Plate
Overhead Squats w/Plate
Overhead Walking Lunges w/Plate
Burpees to Target
Overhead Squats w/Backpack
Walking Lunges w/Backpack Overhead
At 3…2…1…Go! You will start performing 21 Burpees to Plate. Next, you will do 21 Overhead Squats w/Plate and 21 Overhead Walking Lunges w/Plate. After that, 15 of each movement and then, 9 of each movement. Your score is the time it takes to complete all the reps for reach movement.
The weight for all movements will be same and should be light to moderate and be able to be held safely overhead.
The intended stimulus for this is close to a sprint. Find yourself a good pace you can move steadily at and then, push that pace a little bit. Especially on the “9” round. We don’t break on the “9” round.
We have a lot of things going overhead today so please make sure you are safe. Keep the mid section engaged to protect your back and breathe through the movements.
Let's Get It!!!