Monday 19 January (16:30 only class)

Warm-Up
10 Ring rows

10 Hanging knee raises
10 Air Squat
10 Heel Touches
10 PVC Pass-Through
10 PVC OH Squats
5 Burpees

(Bar)
8 Front squat
8 OH Squat

S&T
Back squat
4-4-4-4-4
*First rep has a 2 second pause

Workout
30 Toes to Bar
30 Back Squats (43/30)
30 Burpee over bar (lateral or bar facing)
-Rest 1:00-

20 Toes to Bar
20 Front Squats (43/30)
20 Burpee over bar (lateral or bar facing)
-Rest 1:00-

10 Toes to Bar
10 Overhead Squats (43/30)
10 Burpee over bar (lateral or bar facing)