PERFORMANCE
Warm-Up.
Two sets of:
Run x 200m
Kettlebell Passive Squat Hold x 30 seconds
Followed by…
Two sets of:
Kettlebell Romanian Deadlift x 10 reps
Kettlebell Goblet Squat x 10 reps
Side Plank Hip Bounce x 15 reps per side
Then…
A.
Every 3 minutes, for 12 minutes (4 sets) of:
Back Squat
*Sets 1-3: 2 reps @ 90-94% of 1-RM
*Set 4: Max Reps @ 85%
*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.
B.
Three rounds for time of:
400 Meter Run
20 Chest-to-Bar Pull-Ups
10 Hang Squat Cleans (155/105 lbs)
Time Cap = 16 Minutes
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