Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
Behind the Neck Push Press - 5 reps
Back Squat - 5 reps
Standing Shoulder Press - 5 reps
Front Squat - 5 reps
#1 With a 9 minute time limit, get as far as you can with:
Goblet Squat - 25 reps
Run - 200 meters
American Kettlebell Swing - 25 reps
Double Leg Hop - 25 meters
Tire Pull with 100 lbs in tire - 25 meters
DB Thruster - 25 reps
Double Suicide on the 50 meter course - 1 rep
You are done when either you finish the double suicide, or you reach
9 minutes, whichever comes first.
#2 BB Back Squat - Do as many warmup reps and sets as you like.
The sets that count are:
1 set x 5 reps at 70% of back squat 1RM
1 set x 4 reps at 75%
1 set x 3 reps at 80%
4 sets x 2 reps at 85% or heavier
Try to add weight if you can on the sets of 2 reps.
Rest between sets.
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