Monday:
Deload Week
Tempo Overhead Squats (in class)
5 Sets of 1: EMOM 
Tempo: 5 Seconds Down, 2 Seconds Pause. Building up to 65% of ohs 
Pausing Overhead Squat
3 Sets of 1
Pause: 2 Seconds in Bottom
Conditioning (in class)
“Hot Mess” (12min cap)
2 Rounds:
25 Overhead Squats (115/85)
35/25 Calorie Assault Bike
*goal is 3 sets or less on OHS.
Midline
3 Rounds, Not For Time:
15 Hollow Rocks
18 Empty Barbell Good Mornings
21 GHD Sit-ups
24 Hip Extensions