5 rounds for time of:
400 meter run
40Kg Overhead squat, 15 reps

Post time to comments.

Overhead Squat Basics…[wmv][mov]
Overhead Squat Elements…[wmv][mov]

For kicks – how many sets does it take to do a 60 second L-Hold? On rings?

The main function of your core muscles is to isometrically contract, creating a rigid structure through which the power generated by your hips can be transferred to your arms and subsequently, the weight. Stabilising your midline, by holding it rigid while we move under the pressure is far more important and applicable to day to day life than crunches on a swiss ball. The overhead squat requires and develops this type of midline stabilisation.