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.
✔ 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