Bear Crawl down, 10 air squats, Monkey (Sideways) back, 10 Push Ups, Frogger (forwards hop) down 10 Glute Bridges, Finish with steps ups (Slow and controlled up and down, drag top of shoe on box)


Back Squat - 3 x 3 (working sets at 80,85,90%)


2K Row for time

*accessory work for "in between" time: Accumulate 2 minutes each of L-Sit, Forearm Plank, Active bar hang (toes pointed, hollow position, active shoulders)