Choose Option A or B.
Option A - Overhead Squats
Do a few warm up sets then reps of 5-5-5-5-8-8
Option B - Overhead Lunges
do a couple of warm up sets then do reps of 8-8-8-8-12-12
Met Con - 12 min AMRAP
Add one rep to each exercise after each completed round.
1 x Chest to Bar pull up/ Banded C2B Pull up/Pull up/ Ring row
1 x Handstand Press up/ Box Pike press up/ Pike press up on floor/ pressup
1 x Overhead Squat @ 60% of your 1rm ( Scale by Overhead Lunges)