Strength:

Overhead Squat:

Spend 15 minutes building to a challenging double.

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Conditioning:

For Time:

20-15-10

Toes To Bars

10-15-20

Overhead Squats

The Overhead Squat weight should be light for you, unbroken on the fast end or in 2-3 sets with quick breaks. Same for the Toes-to-Bars. Scale load and/or degree of difficulty to Hanging Leg or Knee Raises as needed.