1 . in front of the clock
1 min amrap back squat – rest 2 min
1 min amrap box jumps over the box – rest 2 min
1 min amrap back squats – rest 2 min
1 min amrap box jumps over the box – rest 5 min
weight on bars 60% of 1 rm back squat
for jumps over the box use fast pace
2 . 3 rounds of
10 bend row + 15 diamond push ups rest 90 sec
then 3 rounds of
10 romanian dead lift + max rep L-chin ups rest 90 sec
then 3 rounds of
30 sec hollow hold – 30 sec rest + 30 sec superman hold – 30 sec rest
