5 Back Squats, 60% 1RM

* Every 1 min for 5 mins.

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.
Ensure athletes are ready to squat at the top of each minute to get a consistent rest each set.
Make sure athletes focus on a deep stomach breath before every lift.

For time:

50 V-ups

50 Box Jump Overs, 20 in

50 Toes-to-bars

50 Jumping Lunges

50 AbMat Sit-ups

Target time: sub 14 minutes
Time cap: 18 minutes
Large Class Target Time: 16-18 minutes
Large Class Time Cap: 20 minutes

Stimulus is moderate, steady intensity across. This workout is designed to tax athletes’ core with a solid leg pump sandwiched between. Athletes should plan strategically to avoid burning out and prolonged rest periods.

You will be presently surprised how much harder core movements are when the legs are taxed. Breathing and smart, calculated breaks will be the key to survival.