Warm UP: Down and Backs or 200m 
*Palio Chair, banded lat walks, spiderman as needed to prepare to squat 

Performance: 
Back squat:  
Build to a heavy 4 rep

Fitness:  
DB Front Squat: 
8,8,8,8,8
*30 sec rest between sets

Performance/FItness 
AMRAP ladder 15 Minutes: 

5-10-15-20-25 and on…
Calorie
10-20-30-40-50 and so on…
B.W. Lunge  
50-50-50-50-50 and so on…
Jump Rope 

CASHOUT:  3 rounds
10 Glute Bridge
20 In and Outs 
30 Russian twist 
* shoot to go unbroken