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 minute on the minute x 5 rounds
Back Squats x 5 reps / build

Barbell Split Squat

EMOM x 3 Rounds
6 per side

WOD

4 Rounds – 15 minute Time Cap

COMPETITIVE

10 Box Jump Overs (24 / 20)
10 Single DB Snatches (50 / 35)
10/7 cal Air Bike
Rest 2 minutes

PERFORMANCE

10 Box Jump Overs (20 / 14)
10 Single DB Snatches (35 / 25)
8/6 cal Air Bike
Rest 2 minutes

LIFESTYLE

10 Box Step Overs
10 Single DB Snatches
30 second Air Bike
Rest 2 minutes