Warm-up

Strength:

Overhead squats can be very challenging, but they are a great marker of mobility and flexibility. Focus on yourself and work to a point that is safe in terms of range of motion and load.

Every 2min x 10min

Overhead Squat x 5 reps

Conditioning:

4rds for time

50 Double-unders

25 Wall Balls 20/14 to 10ft

15 Double Dumbbell Deadlifts 50/35

or

4rds for time

50 Double-unders or 100 Single-unders

25 Wall Balls 14lb to 10ft or 10lb to 9ft

15 Double Dumbbell Deadlifts 25/15