Basics:

Every 2 minutes, for 12 minutes (6 sets):

• Back Squat
• *Set 1 – 10 reps
• *Set 2 – 10 reps
• *Set 3 – 8 reps
• *Set 4 – 8 reps
• *Set 5 – 6 reps
• *Set 6 – 6 reps

Add weight every set.

Every 4 minutes, for 20 minutes (5 sets) for times:

• Row 375/run 300 Meters
• 20 Walking Lunges with 32/24 kg KB Farmer’s Carry

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 @ 85%

(athletes are allowed only on 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)

Every 4 minutes, for 20 minutes (5 sets) for times:

• Row 375/run 300 Meters
• 20 Walking Lunges with 32/24 kg KB Farmer’s Carry

Core:45-60 seconds side plank each side

Cardio: 3 minutes Double under Practice