Warm up and Mobility
Back Squat
2 x 2 (around 80 -85%)
2 x 12 (around 55 – 60%)
after each set of squats complete 6 – 8 Strict Chest to Ring Pull ups
Every 2 minutes until failure
12 Overhead Squats 95/65
12 Burpees
*Every 2 minutes add 1 rep to each movment*
At the 0:00, Rd 1 is 12 OHS and 12 Burpees
At the 2:00, Rd 2 is 13 OHS and 13 Burpees