Warm Up
Rope Climb (or 5 push ups)
Bear Crawl x 2 laps
Jumping Squats x 15
KB Deadlifts x 15
x 2 rounds


Technical
- Overhead Squats (Dowell/Alum. Bar) x 30
- Front Squats x 30
- Back Squats x 30
Focus Good form and technique. Complete 30 reps of each in own time.

Workout
Row 200m (sub row for a run or skip for 2 mins)
OHS x 21 (Dowell/Alum. Bar)
Front Squats x 21
Back Squats x 21
x 3 rounds



Practice
Floor Gymnastics - Forward Rolls, Handstands, Handstand Pushups/Progression
Body Weight Movements - Pull Ups, Push Ups, Sit Ups


Have a great day.