Increment ladder in 4 minutes of:
Sit & Reach
Then, with weight-
Five rounds of:
6 Ground to Overhead
*Progress towards the weight for the workout.
Five rounds for time of:
30m Overhead Lunge (Single arm or plate)
45 sec plank hold
*Run out for approx. 30sec/back 30sec = 1 minute effort
*Choose a weight and overhead option that allows for a challenging effort (no more than 1 break to get through the 30m)
* Aim for unbroken plank
Scale: *If your lunges need work don’t add load (I.e. Body weight only) or Substitute with Squats.