- RX -
For load:
3-3-3-3-3
Overhead squat

- INTERMEDIATE -
Same as Rx'd

- BEGINNER -
For quality and practice:
5-5-5-5-5
Overhead squat
- PVC or empty barbell.

- MASTERS 55+ -
Same as Rx'd

Post-workout skill work
2 rounds for time with a partner:
50 syncro med-ball sit-ups
25 syncro burpees
- 5:00 time cap.
- If time-capped, log reps completed.