Partner Warmup:

Partner A Rows 100meters

Partner B performs the following until Partner finishes the row then switch.

High Knees
Up-Downs
Lunges
Push-ups
Wall Facing OH Squats

AIR SQUAT REVIEW
• Focus on knees out, heels down, and full range of motion at the top of the rep.

3 Sets x 5 Coach Lead Air Squat Reps

V-Up/Tuckup/Situp Review
10 Tuck-ups
5 Partial V-ups, Touch Shins
5 V-ups
5 Situps

Mini Round:
1 Set:
10 Air Squats
10 V-ups (or variation)

For Time:
150 Air Squats
50 V-ups
120 Air Squats
40 V-ups
90 Air Squats
30 V-ups

Intermediate:120/90/60Squats
Beginner: 90/60/30 Squats
& Tuck ups

EMOM 10:
:30 Handstand Hold
or
:30 Handstand Walk