1.)  Dynamic Warm-up around the mats, 3 Position Lunge with oscillation

Shoulder blade retracts, PVC pass thru's

2.) Back Squat

1x 10 @ 60%,  1x 8 @ 65%, 1 x 6@ 70%, 1x6 @ 75%, 1x 6 @ 80%

Front Squat

1 x 5 @ 60%, 1 x 5 @ 70%, 2x 5 @75%

3.)  For Time:

100 Double Unders/ 300 Singles

21 HSPU

50 Double Unders/ 150 Singles

15 HSPU

25 Double Unders/ 75 Singles

9 HSPU