STRENGTH: (10 Min)

#tempo overhead squats

5 Sets of 1 *Start around 60-65% of your 1RM Overhead Squat and build

* Tempo: 5 Seconds Down, Stand Fast

*Scale to FRONT SQUATS with same tempo 

* Rx+ After Each Set: 3-5 Bar Muscle-ups

BeachFit will do:

5 Rds

1 Tempo Goblet Squat 5 Seconds down, Stand Fast

:20 Wall Sit

:20 Sec Plank

WOD:

#water weight

3 Rounds:

25 Overhead Squats (75/55)  Rx+95/65lbs  *Scale to Front Squats/BeachFit DB Front  Squats

15 Chest to Bar Pull-ups  *Scale to Pullups or Ring Rows or Jumping Chest to Bar Pullups

25/18 Calorie Row  (18/13 Cal Bike)

15 Burpee Box Jumps (24/20)