Part 1: Overhead Squat 4×3
Go heavy, or use this time to practice form and mobility.
Overhead Squats 15/12/9/6/3
Hand-Release Pushups 20/16/12/8/4
Calorie Row or Bike 25/20/15/10/5 (women 20/16/12/8/4)
Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75
Option 1++: handstand pushups 10/8/6/4/2 instead of regular pushups
Combine options as desired.
Modify the OHS by reducing the weight or by doing back squats.
Modify the HSPU by reducing the reps or by reducing the range of motion.