Squat

20 min. window:

Establish a heavy single back squat

Lower volume

3 Rounds (1:1 with a partner)

10 Back Squats, 55%

Rest 20s

20 Jumping lunges

Sport Intervals

4 Rounds:

2:00 on / 2:00 off

10 Unbroken hang snatch

Max cal row

__________

Burn class

6 Rounds: Every 90 sec.

1: cal ski

2: DB Thruster 10/ 5

3: Burpees over bench

4: Rest

__________

Online Class

30-20-10

Weighted Squats (Dumbbell/Backpack)

Burpees

3min rest

10-20-30

Ground to Overhead (Dumbbell/Backpack)

Push Ups

EMOM 6

Min1: 20-30 sec hollow hold

Min2: max Alternating Jumping Lunges