WORKOUT OF THE DAY 

Every 2 min x 5 sets
1-2 Back Squats (or Goblet) @ 32×1
*optional 30s Bottom of Squat hold after each set
*3s down, 2s in bottom, explode up, 1s at top
*aim for heavier than last week

For time (15 min CAP)
27-21-15-9 reps of
Cal Row
Thrusters (40/30kg) or use DB’s

2-3 Rounds of
30s Side Plank Left
30s rest
30s of Sit-ups
30s rest
30s of Side Plank Right
30s rest