Warm up with 100 double unders then 4 rounds of
- 10 x walking lunges holding a plate overhead
Increase the weight of the plate each set. Stretch and roll shoulders and back between sets.
Then not for time do 4 sets of
5 x Overhead Squats increasing weight each round
Then for time do 10 rounds of the following:
- 4 x Pullups with Supinated Grip
- 8 x Dips
- 12 x Pushups
- 16 x Air Squats
- Rest 1 minute
Results: Warmed up with 10, 25, 35lbs plates for the walking lunges. Thought it would help with the squats but was still stiff and weak :-(. For the overhead squats, ended up doing 45, 50, 65, 65lbs. All were hard. Metcon in 24:53.