Move

1) Build to technical set of 5 Back Squats

2) AMRAP 18 Minutes
30 Single Skips
20 Sit Ups
10 Dumbbell Front Squats
Rest 1:00 between rounds

Train

1) Max Reps of Back Squats at 80%

2) “Brace Yourself”

4 Rounds for Time (18 Min. Time Cap)
50 Double Unders
25 GHD Sit-ups
15 Double Dumbbell Front Squats (70/50#)
* Rest 1:00 between rounds

Stimulus

1) Aim for roughly 5 reps, focusing on hitting depth.

2) You will have roughly 4.5 minutes a round, including the rest minute, meaning roughly 3.5 minutes to complete the 3 movements. Reduce reps of GHD sit ups if you have not been training this volume.

Extra Credit

Sandbag hold: accumulate 3 minutes of a sandbag bearhug hold with 150/100#