Weighted Pull-Up (41X0 tempo)
5 sets of 2-3 reps
Rest 2 minutes between sets
*Note: Weight or band assist as needed
20 minute AMRAP:
4 Overhead squats (OHS) 95/65lb
4 bar facing burpees
8 OHS @ 95/65lb
8 bar facing burpees
12 OHS @95/65lb
12 bar facing burpees
…. continue adding 4 reps per movement per round
Reps (higher is better)
– Scale barbell weight to 75/55.
– Scale OHS to Front Squats for those with mobility restrictions.