Monday 13 April (15:30/16:30/17:30/18:30)

Warm-up
3 rounds
10 Ring Rows
10 Air Squats
20s Squat hold
20s Pidgeon e.s
10 PVC PT
10 PVC OH Squat
8 OH/OH Box Squat (bar/Pvc)

S&T
Every 2 minutes
3 Back squat (1st rep 2s pause)

Workout

3 rounds
42 Double Unders
15 OH Squat (43/30)
9 Pull-ups
-rest 2:00 between sets-