Classic Squating and a EMOM for the closing
Warm Up
Partner work:
- PVC Pipe Catch
- squat hold with rubberband shoulder warm up
- High Plank / Low Plank => Crap thrugh
- PVC Pipe Balance Game (Standwaage)
- Push/Pull => L-Sit
2 rounds with 10-20 reps
Strength
4 rounds of
- 6 Back Squats (21X1)
- 10-12 DB Tripot Rows
start every 4 rounds
Workout:
EMOM 12 min
- aussie pull ups
- ring push ups
- shuttle runs
- box jump overs
- 2min row/ski/bike
Stephan Contratti 
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