Warm-up
• 300 m Row
• 20 Jumping Jacks
• 20 PVC Passthroughs
3 rounds:
• 10 Kettlebell Swings 53/35#
• 10 Goblet Squats 53/35#
• 10 sec Goblet Squat Hold
Strength
Front Squat
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Back Squat
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Conditioning
“Tabata Something Else”
For total reps:
• Tabata Pull-ups
• Tabata Push-ups
• Tabata Sit-ups
• Tabata Air Squats
Tabata is 8 rounds of 20 sec of work, 10 sec of rest. After one tabata is complete, perform the next with no additional rest. Score is total number of reps.