Sunday Workout

Warm Up 
3x or 5:00
Bear crawl => 10 jumping jacks => forward roll => 5 vertical jumps => broad jump => 5-second bar hang => 5 super-slow squats => 5-10 seconds in the bottom of the squat

Skill 
Front Squat 

Workout 
5 Rounds for Time
5 Jumping Muscle ups
10 Air Squats
15 Sit ups 

Game
Kids' Choice!