Warm Up

8 minutes for rounds

50 Jumping Jacks
10 Cat Cows
10 Squat with a 2 second pause at the bottom
12 Lunge Jump
10 Scap Pull-ups

Back Squat Demo/ Practice/ Form checks

Strength

Back Squats

Every 2.5 minute on the minute x 3 rounds
Back Squats x 10 reps / build
*try to go a bit (2-5lbs) heavier than your last 10 reps

Sandbag Hug

1 minute work / 1 minute rest x 3 rounds

WOD

COMPETITIVE

100 cal Air Bike or 145 cal Row

-into-

21-15-9

Burpees
Shuttle Runs

PERFORMANCE

80 cal Air Bike or 105 cal Row

-into-

21-15-9

Burpees
Shuttle Runs

LIFESTYLE

6 minute Air Bike or Row

-into-

21-15-9

No Push-up Burpees
Shuttle Runs