3 Sets of Max UB Strict Pullups
If you are using a band then use one that you can get around 6-10 Reps
“Team Riding Dirty”
Teams of 3
One athlete stands at each station, once you complete the exercise you are on you must wait to rotate until your partners are all done, once everyone is done then you may rotate.
5 Complete Rounds Each:
5 OHS (135,95)
25 ABMAt Situps
– from the ground, no racks
“The overhead squat is the ultimate core exercise, the heart of the snatch,
and peerless in developing effective athletic movement.
This functional gem trains for efficient transfer of energy from large to small body parts the essence of sport movement. For this reason it is an indispensable tool for developing speed and power.
The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.”