BASICS:

Every 3 minutes, for 12 minutes (4 sets):

• Back Squat x 10 reps
• (if you make all 10 reps, add weight the next set until you feel extremely challenged to make all 10 reps)
• Rest 20-30 seconds
• Prone Plank Hold x 60 seconds

Three rounds for time of:

• 20 Alternating Reverse Lunges with a Kettlebell
• 20 Russian Kettlebell Swings
• 20 V-Ups

PERFORMANCE

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

• *Set 1 – 6 reps @ 65%
• *Set 2 – 4 reps @ 75%
• *Set 3 – 2 reps @ 80%
• *Set 4 – 2 reps @ 85%
• *Set 5 – 1 rep @ 90%

followed by…

One set of:

• Back Squat x Max Unbroken Reps @ 80%

(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

For time:

• 9 Thrusters (175/115 lbs)
• 18 Toes to Bar
• 7 Thrusters
• 14 Toes to Bar
• 5 Thrusters
• 10 Toes to Bar

Everyone!

CORE: Tabata – Hollow to arch…20 sec Hold then 10 sec rest 8 rounds