Warm Up
3 Rounds
10 Pause Squats
5 PVC Dislocates
10 PVC OHS
5 Band Scarecrow
Strength
Overhead Squat (30 min)
Prep: 1×10 w/bar, 3×3 working up
Work: OHS 10-8-6-4-2
Met Con
3 Rounds
7 Single DB OHS (L)
7 V-Ups
7 Single DB OHS (R)
14 Spider Planks (7/side)
