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