Warm-up

3 Rounds, Not For Time:
15 Hollow Rocks
18 Empty Barbell Good Mornings
21 V-Snap Sit-ups
24 Hip Extensions

Work

“Hot Mess”

2 Rounds:
25 Overhead Squats @ 115/85
30/20 Calorie Assault Bike

CompTrain

Tempo Overhead Squats
3 Sets of 1

Sets: 50-55-60%
Tempo: 5 Seconds Down, 2 Seconds Pause

Pausing Overhead Squat
3 Sets of 1

Sets: 65-70-75%
Pause: 2 Seconds in Bottom