A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 95%

-Modify
A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Double Dumbbell or Kettlebell Front Rack Squat x 10 reps @ 20X1
Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 3 – Hollow Rock or Hold x 60 seconds

B.
Three rounds for time of:
400 Meter Run
20 Alternating Dumbbell Snatches (50/35 lbs)
30 Single-Arm Dumbbell Overhead Alternating Reverse Lunges (50/35 lbs – (15 Right and Left)

-Modify
B.
Three rounds for time of:
400 Meter Run
20 Alternating Dumbbell Snatches
30 Single-Arm Dumbbell Overhead Alternating Reverse Lunges (15 Right and Left)