Practice overhead squats.
Sets of 5.
Move up as technique and strength will allow.
Team of 3 (can be done as pair or even solo)
Workout: 18 min cap
synchro overhead squats 135/95*
over your partner burpees**
*only one teammate has a barbell and is overhead squatting. The other two teammates will be synchronized with the overhead squats but, only doing air squats.
**rx synchro burpees mean someone needs to do a burpee and then jump over both of the other athletes who are holding the plank position.