3 ROUNDS
30 Seconds Each:
PVC Pass Throughs 
Inchworm to Push-up 
PVC Overhead Squats
Active Samson
*Attempt to Get More Narrow on PVC Pipe with Each Round

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Banded Lat Stretch: 1 Minute Each Side
Banded Pike Stretch: 1 Minute

Gymnastics Movements:
1. Tight Arch
2. Move Prep

Barbell Movements:
1. Tight Squat
2. Move Prep

Choose lighter barbell weights that you could complete 25+ reps of both movements unbroken when fresh

BACK SQUAT WAVES
Set 1: 4 Reps @ 83%
Set 2: 3 Reps @ 89%
Set 3: 2 Reps @ 95%
3 Minutes Rest
Set 4: 4 Reps @ 89%
Set 5: 3 Reps @ 95%
Set 6: 2 Reps @ 101%
3 Minutes Rest
Set 7: 4 Reps @ 95%
Set 8: 3 Reps @ 101%
Set 9: 2 Reps @ 107%
*Percentages Based on 5RM Back Squat