Workout of the day

Move

In a 15 Minute Window…

For Time:
21-15-9
DB Front Squats
Strict Pull-ups (Or Ring Rows)

In Time Remaining:
Build to a heavy set of 5 Front Squats
(Can Be From Rack)

“Josh”

In a 15 Minute Window…

For Time:
21-15-9 Overhead Squats @ 95/65
42-30-18 Pull-ups

In Time Remaining:
Build to a heavy set of 5 Overhead Squats
(From The Floor)

Stimulus

Prior to starting this workout you can warm up your overhead squat to a moderate load so that you are ready to lift heavy after you complete “Josh.” Goal is to complete the squats and pull-ups in large sets (lighten loads and use bands as needed) so that you have several attempts at a heavy set of 5 squats