Cash in: 2×400 on 3:00 minutes

Cash out: 3×10 GHD Sit ups

Basic

Every 2 minutes, for 16 minutes (8 sets):

Back Squat

• *Set 1 – 8 reps
• *Set 2 – 8 reps
• *Set 3 – 6 reps
• *Set 4 – 6 reps
• *Set 5 – 4 reps
• *Set 6 – 4 reps
• *Set 7 – 2 reps
• *Set 8 – 2 reps

Build in load every set…but make each set challenging.

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

• 20 Wall Ball Shots
• 20 Box Jump-Overs or Step-Overs

Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)

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…

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

• Back Squat x 1 rep @ 101+%

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

• 25 Wall Ball Shots (20/14 lbs)
• 50 Double-Unders

Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)