STRENGTH

Squat

3-3-3-3-3 (find 3 RM)

Press

3-3-3-3-3 (find 3 RM)

2 x Squat 30:30* (w/ 30% of 1RM)

2 x Press 30:30* (w/ empty barbell)

*30:30 = 30 seconds of work followed by 30 seconds of rest. HOLD ON, not that simple. The "rest" for the squat is in the down position (keep abs and back engaged), and the rest for the press is with the barbell overhead. 2 x 30:30 = 2 minutes of continuous work and "rest".

CONDITIONING

As many rounds as possible in 14 minutes of...

25 Squats
25 Push-ups

*All as prescribed

Post weights, favorite animal, and thoughts about your 30:30 experience to the comments.