Warm Up:  
Down and Backs:
3 Min Cardio:  Step Up, Jump Rope, Skater,  Air squat,
Plank shoulder tap, Run 200m 

*Squat Prep* 

Performance:  
Back Squat
EMOM x 10 Minutes
1 Back Squat
*even loading across all sets

Fitness:  
EMOM x 10 Minutes

• 20 single under
• 10 OH Plate Lunges 
• 5 Ground 2 OH

AMRAP 16 Minutes: 

• 10 Burpees 
• 15 ring rows 
• 10 Db Front Squats 
• Row 1 minute 
• 10 Db Front Squats
• Rest 1 minute