Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%followed by…One set of:
Back Squat x Max Unbroken Reps @ 80%(Athletes are allowed only on full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over)

Modification for Toes to Bar:
– Hanging Knee Raise
– Piked (Heels above hips)
– Seated DB PressThruster weight should be heavy, but each set should include at least 3 reps every time