Monday 6 July (16:30/17:30/18:30)

Warm-up:
2 rounds
10 PVC PT
10 PVC GM
10 PC OH Squat
10 Bend + bow
10 Air squat
10 Alt Lunge Twist
5 Walkers
20s Squat hold
20s Pigeon e.s
8 Front squats (bar)

S&T:
Every 2:00 x 6 sets
2 OH Squat
*Work up in weight

Workout:
25 Burpee Box Jump Over (24/20)
50 Overhead Squats
25 Burpee Box Jump Over (24/20)
50 Front Squats
25 Burpee Box Jump Over (24/20)
50 Back Squats
Weights: ♀ 30 | ♂ 43