bodyweight work out: leg strength (squats)

WARM UP
- 200m run or 150 jump rope jumps or jumping jacks
- dynamic range of motion exercises
- 10 reps: push ups, v/tuck ups, squats, side lunges

SKILL/SPECIFIC WARM UP: Leg strength (squats)
1 round, do each set within 2 minute intervals:
- 15 squats
- 10 forward lunges
- 5 backward lunges
- 5 single leg squats each leg (any variation)
- 15 squats

WOD (Workout of the Day):
5 rounds on a 3min interval of
- 100m run/100 jump rope jumps or jumping jacks
- 5 pyramid pushups
- 10 jump squats
(Record your time every round, rest until the time goes to 3 minutes, then go on to the next round. You should finish with at least 45 seconds remaining. Otherwise, reduce the run/jumping jacks/jump rope volume by half.)