2 Back Squats, 85% 1RM

* Every 2 mins for 10 mins.

85% of heavy single from week 1.

Athletes should go off of their Heavy Single from week 1, and if they are new or missed, then use a lightweight that feels good and looks good.
Make sure athletes focus on a deep stomach breath before every lift.

24-21-18-15-12 reps, for time of:

Kettlebell Swing, 53/35 lbs

GHD Sit-up

Kettlebell Box Step-up, 53/35 lbs, 20 in

GHD Sit-ups / V-ups

Target time: sub 12 minutes
Time cap: 15 minutes
Large Class Target time: 14-16 minutes
Large Class Time cap: 20 minutes

Stimulus is moderate pacing and should be adjusted as the workout progresses to consider the descending rep scheme. Athletes should start conservatively with pace early on to allow for increased intensity after the round of 18s.

Advanced athletes should try and push the pace early on. Keep stations close for faster workflow.