September 7, 2016

A. Warm Up

Spend 2-3 minutes foam rolling and opening your overhead position, then: 
12 Minute EMOM: 
Minute 1: 8 Burpees
Minute 2: 10 Overhead squats
Minute 3: 20 Single Unders + 20 Double Unders 
Minute 4: Assault Bike x 15-20s Hard

B. Overhead Squat (4 x 2)

lower for 4 seconds and pause in the bottom for 4 seconds on each rep. Start a new set every 3 minutes 

C. Metcon (Time)

3 Rounds For Time: 
100 Double Unders
10 Overhead Squats 

RX+ Dubs and 135/95
RX 75 Dubs per round and 115/75
Scaled 100 Singles and 15s Double Under Practice. Weights are case by case and some will use goblet squats as alternative.