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Warm Up:  
Down and Backs:
3 Min Cardio:  Step Up, Jump Rope, Skater,  Air squat,
Plank shoulder tap, Run 200m 

*Squat Prep* 

Performance:  
Back Squat
EMOM x 10 Minutes
1 Back Squat
*even loading across all sets

 

Fitness:  
EMOM x 10 Minutes

  • 20 single under
  • 10 OH Plate Lunges 
  • 5 Ground 2 OH

AMRAP 16 Minutes: 

  • 10 Burpees 
  • 15 ring rows 
  • 10 Db Front Squats 
  • Row 1 minute 
  • 10 Db Front Squats
  • Rest 1 minute