Squat Day!!!
Warm Up:
Row 600m
Bike 20 Cal
10 Good Mornings (pvc)
15 Back Ext
Mobility
Pigeon
Bent Over lock Rotation
Pipe Squat Rotation
Strength:
3 Rep Front Squat Max OR 3 Rep Back Squat Max
8-5-5-3-3-3
Only if there is time: NOT FOR TIME
3 Rounds
30 Double Unders
3 Wall Walks
10 Heavy Renegade row with push up