Who will be working out this morning? Bob, Dave, Jeff, Lacey, Heather, Grace, and me.

General Warm-Up
2 rounds
150m Run (0:35 bike)
30 ft spiderman lunge walk
30 ft lateral lunge walk
10 pass-throughs
0:45 squat with hand reaches (PVC pipe)

Skill and Build-Up
Overhead Squat Progression (PVC)
5 waiter carry 1/2 overhead squat
5 waiter carry overhead squat
7-10 overhead squat
*use a PVC, pipe, broomstick, or dowel

Build-Up
3 sets
5 overhead squats (10 lb db)

Workout
EMO3M for 18:00 (6 sets)
400m run (1:40 bike)
with the remaining time in the 3:00 interval
AMRAP
overhead squats
or bar-facing burpees

*2:00 rest between intervals

Intervals 1/3/5 overhead squats (10 lb db)
Intervals 2/4/6 bar facing burpees

Cool Down
2 rounds
0:30/0:30 prone pec stretch
0:45 superman

Another good workout. Hope everyone has a good day.

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