A.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 8 reps
Goal is to make all four sets heavy. The first set should be achievable; by the second set the 7th and 8th reps should be a grind; in set 3 your chances of making the 8th rep should be 50/50, and the fourth set will be a test of mental fortitude.
B.
Complete as many rounds and reps as possible in 10 minutes of:
10/7 Calorie Row OR Assault Bike
12 Alternating Dumbbell Snatches (50/35 lbs)
10/7 Calorie Row OR Assault Bike
12 Pull-Ups
Rest 5 minutes, and then…
C.
Complete as many rounds and reps as possible in 10 minutes of:
12/9 Calorie Row
40 Double Unders
12/9 Calorie Row
12 Burpees
