OHP 4.3

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

BB Strict Overhead Press (4sx10r (Slow Descent))

Choose

◭ 20 KB Shrugs after each set OR

◭ 30 Med Ball Squeezes ▬▬▬▬▬▬▬▬▬▬▬▬

DB Bench Row (4x12r)

∎ Between Each Set do 10 SLRDL Each Side

∎ Last Set Only, Do a Drop Set

Reps

∎ 20 Band OH Tricep Ext

∎ 10 TRX Tricep KickBack [ palms up]

∎ 12 Subscap Superman

3x

◭ Pick one way to die-

Go out different this time

Death By Rower (Distance)

EMOM row 150 meters add 10 m ER

( so round 2 160m round 3 170m ) until failure score last completed m

Death by Wall Ball (AMRAP – Reps)

Start with 12 Wall Ball shots with target

add 2 reps every round Score the reps of last completed round

Death By Sled (AMRAP – Reps)

Do sled run 1 way with Body weight (restart every min )

Death by Bike (Calories)

8/12 Cal each Round