Monday Squat Day - Ignore whatever the calendar says, it lies

Row 500m
Leg and arm swings
Monster walks, forward, back, sideways - thin purple band
External rotator band series - red and thin purple bands

3 Rounds
12 x banded air squats - 12" box - thin purple band
20 banded good mornings, thick purple band
12 ring rows
12 Girly push-ups
12 Abmat frog sit-ups

Box squats - 12" box + 20kg bumper
10 x 20kg
5 x 40kg x 2
5 x 42.5kg x 2