Warm up

Mobility OHS

Skill over-head squats

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 ab-mat sit-ups, 0,5kg weight behind neck.
43/30 kg overhead squats, 10 reps

 

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Beginner:

Complete as many rounds as possible in 15 minutes of:
Run 400 meters
20 sit-ups
20/15kg overhead squats, 10 reps