Warm Up

30 seconds work / 10 seconds rest x 2 rounds

Skipping
Body Weight Squat Hold
Side Lunges
Medball Squat
Medball Push Press

Back Squat Demo/ Practice/ Form checks

Strength

Back Squats

Every 2.5 minute on the minute x 3 rounds
Back Squats x 8 reps / build

Sandbag Hug
1 minute work / 1 minute rest x 3 rounds

WOD

5 Rounds for Time

COMPETITIVE

20/15 cal Bike
10 Pistol Squats
5 Box Jumps (24 / 20)

Rest 1 minute

PERFORMANCE

15/10 cal Bike
10 Lunges
5 Box Jumps or Step-ups (20 / 16)

Rest 1 minute

LIFESTYLE

1 minute Bike or Row
10 Lunges
5 Box Sep-ups

Rest 1 minute