Tuesday 14 July (16:30/17:30/18:30)

Warm-up:
2 rounds
10 Air squat
20s Squat hold
10 Sit-ups
10 Hanging knee raises
10 PVC PT
10 PVC GM
10 PVC OH Squat
10 Fronts squat (bar)

S&T
Every 2:00 (6 Sets)
3-3-3-2-2-2
Back squat
*Work up in weight

Workout:
21 Burpee over bar
Then
21-15-9
OH Squat (43/30)
Toes to Bar

-Rest 2 Minutes

21 Burpee Over Bar
Then
21-15-9
Front Squat (43/30)
Toes to Bar