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Description

Squats 22.5+5+5+0+0+7.5+7.5 Front squats 25 Leg press 110 Box Step ups 10 Turkish 6 +1.25 to each when able.


Exercises

Set 1: 1 round
Barbell Back Loaded Squats
Weights: Light
Barbell Back Loaded Squats
10 reps
Rest
Rest
45 seconds

Set 2: 1 round
Barbell Back Loaded Squats
Weights: Moderate
Barbell Back Loaded Squats
10 reps
Rest
Rest
45 seconds

Set 3: 1 round
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
10 reps
Rest
Rest
45 seconds

Set 4: 1 round
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
10 reps
Rest
Rest
45 seconds

Set 5: 1 round
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
8 reps
Rest
Rest
45 seconds

Set 6: 1 round
Barbell Back Loaded Squats
Weights: Maximum
Barbell Back Loaded Squats
5 reps
Rest
Rest
45 seconds

Set 7: 1 round
Barbell Back Loaded Squats
Weights: Maximum
Barbell Back Loaded Squats
3 reps
Rest
Rest
1 minute

Set 8: 1 round
Barbell Front Loaded Squats
Weights: Light
Barbell Front Loaded Squats
12 reps
Rest
Rest
45 seconds

Set 9: 1 round
Barbell Front Loaded Squats
Weights: Light
Barbell Front Loaded Squats
12 reps
Rest
Rest
45 seconds

Set 10: 1 round
Barbell Front Loaded Squats
Weights: Light
Barbell Front Loaded Squats
12 reps
Rest
Rest
45 seconds

Set 11: 1 round
Barbell Front Loaded Squats
Weights: Light
Barbell Front Loaded Squats
12 reps
Rest
Rest
1 minute

Set 12: 1 round
Leg Press
Weights: Heavy
Leg Press
12 reps
Rest
Rest
45 seconds

Set 13: 1 round
Leg Press
Weights: Heavy
Leg Press
12 reps
Rest
Rest
45 seconds

Set 14: 1 round
Leg Press
Weights: Heavy
Leg Press
12 reps
Rest
Rest
45 seconds

Set 15: 1 round
Leg Press
Weights: Heavy
Leg Press
12 reps
Rest
Rest
1 minute

Set 16: 1 round
Barbell Step Ups
Weights: Moderate
Barbell Step Ups
10 reps

Set 17: 1 round
Barbell Step Ups
Weights: Moderate
Barbell Step Ups
10 reps
Rest
Rest
45 seconds

Set 18: 1 round
Barbell Step Ups
Weights: Moderate
Barbell Step Ups
10 reps

Set 19: 1 round
Barbell Step Ups
Weights: Moderate
Barbell Step Ups
10 reps
Rest
Rest
45 seconds

Set 20: 1 round
Barbell Step Ups
Weights: Moderate
Barbell Step Ups
10 reps

Set 21: 1 round
Barbell Step Ups
Weights: Moderate
Barbell Step Ups
10 reps
Rest
Rest
45 seconds

Set 22: 1 round
Barbell Step Ups
Weights: Moderate
Barbell Step Ups
10 reps

Set 23: 1 round
Barbell Step Ups
Weights: Moderate
Barbell Step Ups
10 reps
Rest
Rest
1 minute

Set 24: 1 round
Left Turkish Get-ups
Weights: Light
Left Turkish Get-ups
5 reps
Right Turkish Get-ups
Weights: Light
Right Turkish Get-ups
5 reps
Rest
Rest
45 seconds

Set 25: 1 round
Left Turkish Get-ups
Weights: Light
Left Turkish Get-ups
5 reps
Right Turkish Get-ups
Weights: Light
Right Turkish Get-ups
5 reps
Rest
Rest
45 seconds

Set 26: 1 round
Left Turkish Get-ups
Weights: Light
Left Turkish Get-ups
5 reps
Right Turkish Get-ups
Weights: Light
Right Turkish Get-ups
5 reps
Rest
Rest
45 seconds

Set 27: 1 round
Left Turkish Get-ups
Weights: Light
Left Turkish Get-ups
5 reps
Right Turkish Get-ups
Weights: Light
Right Turkish Get-ups
5 reps
Rest
Rest
45 seconds

Set 28: 1 round
Effort: Moderate
Ab Rollouts
12 reps
Rest
Rest
45 seconds

Set 29: 1 round
Effort: Moderate
Ab Rollouts
12 reps
Rest
Rest
45 seconds

Set 30: 1 round
Effort: Moderate
Ab Rollouts
12 reps
Rest
Rest
45 seconds

Set 31: 1 round
Effort: Moderate
Ab Rollouts
12 reps
Rest
Rest
1 minute

Set 32: 1 round
Rowing
Resistance: Moderate
Effort: Moderate
Rowing
30 seconds
Fast Rowing
Resistance: Moderate
Effort: Vigorous
Fast Rowing
30 seconds

Set 33: 1 round
Rowing
Resistance: Moderate
Effort: Moderate
Rowing
30 seconds
Fast Rowing
Resistance: Moderate
Effort: Vigorous
Fast Rowing
30 seconds

Set 34: 1 round
Rowing
Resistance: Moderate
Effort: Moderate
Rowing
30 seconds
Fast Rowing
Resistance: Moderate
Effort: Vigorous
Fast Rowing
30 seconds

Set 35: 1 round
Rowing
Resistance: Moderate
Effort: Moderate
Rowing
30 seconds
Fast Rowing
Resistance: Moderate
Effort: Vigorous
Fast Rowing
30 seconds

Set 36: 1 round
Rowing
Resistance: Moderate
Effort: Moderate
Rowing
30 seconds
Fast Rowing
Resistance: Moderate
Effort: Vigorous
Fast Rowing
30 seconds

Set 37: 1 round
Rowing
Resistance: Moderate
Effort: Moderate
Rowing
30 seconds
Fast Rowing
Resistance: Moderate
Effort: Vigorous
Fast Rowing
30 seconds

Set 38: 1 round
Rowing
Resistance: Moderate
Effort: Moderate
Rowing
30 seconds
Fast Rowing
Resistance: Moderate
Effort: Vigorous
Fast Rowing
30 seconds

Set 39: 1 round
Rowing
Resistance: Moderate
Effort: Moderate
Rowing
30 seconds
Fast Rowing
Resistance: Moderate
Effort: Vigorous
Fast Rowing
30 seconds

Set 40: 1 round
Rowing
Resistance: Moderate
Effort: Moderate
Rowing
30 seconds
Fast Rowing
Resistance: Moderate
Effort: Vigorous
Fast Rowing
30 seconds

Set 41: 1 round
Rowing
Resistance: Moderate
Effort: Moderate
Rowing
30 seconds
Fast Rowing
Resistance: Moderate
Effort: Vigorous
Fast Rowing
30 seconds

Set 42: 1 round
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
200 reps


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