Warm up
10 min mobility - hips ext, lats a must
10 min pvc pipe ohs drills
10 mins loading bar
15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (43 / 29 kg.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (43 / 29 kg.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (43 / 29.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
ohs weights - 29 / 20 kg for Scaled, Masters and Teens, and 20 / 15 kg
ctb scale - jumping ctb
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