Complete as many rounds as possible in 8 mins of:

20 Arch Rocks

20 Hollow Rocks

10 Alternating Single-Leg Box Squats

Back Squat 10-5-3-1-1-1-3-5-10

Use the heaviest weight you can for each set. Rest as needed between sets.

Intended Stimulus:
✔ Athletes should focus on lifting a relatively heavy load across all nine sets.
✔ The back half of the workout should be as heavy if not heavier than the front half of the workout.

Movement Scaling Options:
▪︎ Back Squat | Load