Skills/Drills: Every 2 min:
Station 1 - Air Squat with Elevation. 10 reps, 2 sec hold at bottom. Demo Video: https://youtu.be/tspBb9C1nd0
Station 2 - Overhead Shoulder Stretch with Plate - 5 reps. 20 sec hold on last rep.
Demo Video: https://youtu.be/ioKisYontp8
Station 2 -3 x Baby Butterfly Pull-Ups + 5-8 Butterfly Pull-ups
OR 5 Kips on Bar + 5 Pull-ups
Overhead Squats (95/65 lbs)
12 min time cap
Sc: Pull-ups or Ring Rows
Overhead Squats (65/45 lbs)
1 mile run or 2K row
This is fast and furious. These overhead squats are light, which means you can do them unbroken! The key is to manage your breathing during your overhead squats so that you can jump right to the pull-up bar.