OH squats or option Front squats
(From the floor)
"Josh"
In a 15 Minute Window...
For Time:
21-15-9 Overhead Squats 95 / 65 lb
42-30-18 Pull-ups
In Time Remaining:
Heavy Set of 5 Overhead Squat
EMOM 16min
Every minute on the min
1minx16 4 movements
8 Burpee box jumps
15 Bicep curls 30/20
12/10 echo bike +15/12
8 BB Thrusters 95/65 +115/85
1:00 Bottom Of Air Squat Hold 10 Air Squats 30s Empty Barbell Bottom of Front Squat Hold 10 Empty Barbell Front Squats 6 Front Squats (Light Weight) 4 Front Squats (Moderate Weight) Front Squat - Barb
3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno
HIP Thrusters + Bicep Curls 10 DB You have 2 min to complete each set of curls and Hip thrusters. First set should be a warm up. Then start to build to hit the RPE stimulus. -14 min 2:00 Emom x 7 Sets