Warm up and strength Strength
3 rounds
10/8 cal bike or row
5 ring rows
5 push ups
10 Overhead squats with PVC pipe
Overhead Squat
Every 1:30 x6
8-6-4-4-2-1
* increasing weight for quality
* warm up to 60% 1 RM to start first set
* if you cannot do OHS for mobility then do front squat
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