A. Take 12 minutes to complete 4 sets of 5 back squats @ 30X1 tempo
-starting @ 70%-75% of 1RM or moderate weight and building from there to a tough 5 for the day
B. 3 rounds for time
33 air squats
27 feet anchored Ab mat sit-ups (hands across chest or behind head)
21 Box-jump on and over 24"/20"
15 toes to bar
15 minute time cap
Masters
A. Complete 3 sets:
A1. SA DB torso row @ 30X1 x 10/arm
A2. Seated barbell z-press @ 20X1 x 10
A3. Dual KB FR squats x 10
B. 4 rounds for time
15 cal row
10 dual DB push press
20 walking lunges