Tuesday February 18th

Part 1: Overhead Squat Warm-up. 5×5 at 1st weight or building to 1st weight. 

Part 2: “Hot Sauce”
AMRAP 3:
21/15 Calorie Row
21 Lateral Burpees Over Rower
Max Overhead Squats (75/55)
Rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Burpees Over Rower
Max Overhead Squats (95/65)
Rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Burpees Over Rower
Max Overhead Squats (115/80)
Rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Burpees Over Rower
Max Overhead Squats (135/95)

Goal 30/25/20/15 OHS reps

Scale: OHS => FS, Reps => 18/13-15/11-12/9-9/7

Notes: Stimulus = Engine/Recovery/Endurance. The weights should be loads that you are capable of completing at least 30, 25, 20, and 15 repetitions unbroken respectively when fresh.
Choosing the right weights matter a lot, but so does choosing the appropriate numbers on the row and burpees. We want you to get to each barbell with a minimum of :30 seconds left. Adjust the numbers as necessary to ensure you gets reps in on the barbell. Reducing the rounds to 18-15-12-9 if needed.
If short on rowers, stagger heats on opposite 3-minute intervals.