OHS + AMRAP 15 Quadruplet

Warmup

3 rounds of 10 cals on the rower, then 10 burpees. If you have a partner, then one person does burpees while the other is rowing (don’t stop at 10 necessarily), switch when the rowing is complete. Do three rounds.

  • Push-up to Down Dog
  • Active Samson
  • Active Spidermans
  • 15 Air Squats
  • Barbell Warmup
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Press
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats

Strength

Overhead Squats – 3 rounds of 5 reps

If you don’t have OHS down yet, this is the time to get skill practice in. Here’s a few good posts on improving your OHS

WOD

AMRAP 15

  • 27/21 Calorie Row
  • 21 Deadlifts (135/95)
  • 15 Burpees
  • 9 Push Press (135/95)