STRENGTH

Every minute on the minute (competitors = every 30 seconds)

6 x 4 reps Bench Press @ 50% of 1RM [SPEED FOCUS]*

Every minute on the minute (competitors = every 30 seconds)

6 x 4 reps Front Squat @ 50% of 1 RM [SPEED FOCUS]*

*Dynamic efforts. Work on being explosive and focus on perfect form in the process.

Then…

3 x 10 weighted barbell lunges (5 ea. leg) at 185 lb
5 x 30 second L-sit holds

GRIT

10-9-8-7-6-5-4-3-2-1

KB Swing @ 2 Pood
Box Jumps @ 24"

*Competitor: As Prescribed
*Established: Heavy weighted lunge @ 70% of BW. 1.5 pood.
*Recruit: Sit-ups. Barbell only on lunge. Leg raises. 1 pood. 20" or step up.