Warm Up:
3 sets:
:20 work / :10 rest
Groiners
PVC pass-throughs
Overhead lunges
Skill Work:
10 Minute Clock:
Build up to a 5-rep overhead squat
WOD:
AMRAP 10:
3 overhead squats (115/75 lb)
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
Continue adding 3 reps to the overhead squats each round.
Intermediate:
AMRAP 10:
3 overhead squats (95/65 lb)
:30 double-unders
6 overhead squats
:30 double-unders
9 overhead squats
:30 double-unders
Continue adding 3 reps to the overhead squats each round.
Beginner:
AMRAP 10:
3 overhead squats (45/35 lb)
30 single-unders
6 overhead squats
30 single-unders
9 overhead squats
30 single-unders
Continue adding 3 reps to the overhead squats each round.
Movement scaling options:
Overhead squat: Load, OH lunges, single-arm DB options
Double-unders: :30 of reps, single-unders
Alternate Workout:
AMRAP 10:
3 DB overhead squats
30 double-unders
6 DB overhead squats
30 double-unders
9 DB overhead squats
30 double-unders
Continue adding 3 reps to the DB overhead squats each round.
Cool down:
2 sets
:30 doorway pec stretch / side
:30 pigeon stretch / side