Basics:

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

Back Squat

• *Set 1 – 6 reps
• *Set 2 – 4 reps
• *Set 3 – 2 reps
• *Set 4 – 6 reps
• *Set 5 – 4 reps
• *Set 6 – 2 reps

As many rounds and reps as possible in 15 minutes of:

• 30 Weighted DB Box Step-Overs
• 30 Kettlebell Swings
• 30 DB Push Press

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 @ 85%
• *Set 4 – 2 reps @ 90%
• *Set 5 – 1 rep @ 95%

followed by…

One set of:Back Squat x Max Unbroken Reps @ 90%

(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)

• As many rounds and reps as possible in 15 minutes of:
• 30 Weighted DB Box Step-Overs
• 30 Double-Unders
• 30 Push Press (95/65)

Core: 45-60 seconds side plank each side

Cardio: 3 minutes Double under Practice