Basic

Every minute, on the minute, for 20 minutes, rotate through the following until you’ve completed five sets of each:

• Minute 1 – Back Squat x 6 reps @ 3011
• Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 reps
• Minute 3 – Hollow Rock or Hold x 30-40 seconds
• Minute 4 – Bat Wings x 5 reps @ 1215 video: https://www.t-nation.com/training/reawaken-your-rhomboids
• (hold KBs/DBs in the top position for 5 full second each rep)

Three rounds for time of:

• Run 400 Meters
• 30 Kettlebell Swings
• 15 Thrusters

Performance

Every two minutes, for 12 minutes (6 sets):

Back Squat

• *Set 1 – 5 reps @ 55%
• *Set 2 – 5 reps @ 65%
• *Set 3 – 3 reps @ 75%
• *Set 4 – 2 reps @ 85%
• *Set 5 – 2 reps @ 90%
• *Set 6 – 1 rep @ 95%

Then rest two minutes before starting…

Every 3 minutes, for 6 minutes (2 sets) of:

• Back Squat x 1 rep @ 101-105%

For time:

• 50 Wall Ball Shots (20/14 lbs)
• 25 Toes to Bar
• 40 Wall Ball Shots
• 20 Toes to Bar
• 30 Wall Ball Shots
• 15 Toes to Bar