RX

1. Warm-Up
Run 400m
Tabata “Bottom-to-Bottom” Air Squats
10sec Rest has to be in the “hole” of the squat.

2. Back Squat 4×2 at 90%+
All 8 reps at 90%+, go heavier than last time.

3. 5 Rounds
5 Deadlift, 275/185# (RX+, 315/225#)
10 Toes to Bar
20 Double Unders

SCALED

1. Warm-Up
Run 400m
Tabata “Bottom-to-Bottom” Air Squats
10sec Rest has to be in the “hole” of the squat.

2. Skill: Back Squat

3. 5 Rounds
5 Deadlift, 275/185#
20 Hanging Knee Raises
40 Single Unders

1. Warm-Up
2 Rounds
3 Minutes on Assault AirBike
25 Kipping Handstand Push-ups, 2″ Deficit

2. Side Work
Row max distance in 5 minutes