Overhead Squat:

4 sets of 3 reps at 80% of 1 rep max.

- Rest 2:00 between sets.

RX

For time (15:00):

100 air squats

5 handstand push-ups

25-ft handstand walk

75 air squats

10 handstand push-ups

25-ft handstand walk

50 air squats

15 handstand push-ups

25-ft handstand walk

25 air squats

20 handstand push-ups

25-ft handstand walk

SCALED

For time:

100 air squats

5 pike push-ups

20 alternating shoulder taps (stomach facing the wall)

75 air squats

10 pike push-ups

20 alternating shoulder taps

50 air squats

15 pike push-ups

20 alternating shoulder taps

25 air squats

20 pike push-ups

20 alternating shoulder taps

2 sets:

1:00 foam roll lower back

:30 cat-cow

:30 standing pike stretch