Complete as quickly as you can…
200M-21-15-9
Overhead Squat – weight to ability (65# for advanced women)
(beginners do overhead squat with PVC pipe or broomstick)
Pull-ups
Push-ups
Here’s what you do:
Run 200M, then do 21 reps of O-squat, pull-ups, push-ups
Run 200M, then do 15 reps of O-squat, pull-ups, push-ups
Run 200M, then do 9 reps of O-squat, pull-ups, push-ups
Ideas for weight for overhead squat: bumper plates, olympic bars, dumbells, med. balls, sandbags, water jugs, etc. It should be something that you can drop if you loss balance. You should bail on an overhead squat if you feel the weight start to pull one way or the other.
Post time to comments, please;-)