A.

Primer

3×3 Back Squat with Bands around knees

45, 55, 65%

B.

Every 2:00 for 4 Rounds

4 Back Squats @ 75-80% 

*Keep same weight across

C.

Health:

Every 4:00 for 4 Rounds: 

15/12 Cal Row

30 Air Squats

12 Sit Ups

Fitness: 

Every 4:00 for 4 Rounds: 

15/12 Cal Row

40 Air Squats

12 Toes to Bar

Performance: 

Every 4:00 for 4 Rounds: 

18/15 Cal Row

40 Air Squats

15 Toes to Bar