STRENGTH: (12 Min)

#tempo overhead squats 

3 Sets of 1

Sets: 50-55-60%

Tempo: 5 Seconds Down, 2 Seconds Pause

Then into..

#pausing overhead squats

3 Sets of 1

Sets: 65-70-75%

Pause: 2 Seconds in Bottom

**Can scale Strength to Front Squats if Overhead Squats are difficult**

WOD:

#hot mess (14 min)

2 Rounds:

25 Overhead Squats  (95/65lbs) (Rx+115/85lbs) 

35/25 Calorie Assault Bike (Sub Row or Bike Erg same calories)

**Can Scale to Front Squats if Overhead Squats are difficult**

CASHOUT:

#midline

3 Rounds, Not for Time:

15 Hollow Rocks

18 Empty Barbell Good Mornings

21 Weighted Ab Mat Sit Ups (Rx+GHD Sit-Ups)

24 Glute Bridge Raises with feet on bench Rx+Hip Extensions