WARM-UP
2 SETS…
:45 Row for Cals (Mod Pace)
10 Alt. Long Reverse Lunges w/ PVC Pass
10 Behind Neck Wide-Grip Presses
:15 Wide Grip Elbow Roll Forward Hold
:15 Wide Grip Elbow Roll Back Hold
:15 Wide Grip OH Active Hold
STRENGTH
Overhead Squats
5×3 @ Mod-Heavy
*Bar comes from the rack. Option to increase weight for final 2 sets.
(Score is Weight)
WORKOUT
AMRAP x 12 MINUTES
6 Overhead Squats (135/95/65)*
15/12 Cal Row
*Option for Front Squat
(Score is Rounds + Reps)
OPTIONAL FINISHER
FOR QUALITY
550/300 Alt. Box Step-Ups (20)*
Week 3 of 6 — “Chad” Extra Credit
*Weight Vest Optional
(No Measure)