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