A: Squats - 1x10 at 50%, 1x8 at 60%, 3x6 at 70%.
B: Bulgarian squats - 3x12 per leg.
C: Weighted back extension - 3 x20
A: Squats - 1x10 at 50%, 1x8 at 60%, 3x6 at 70%.
B: Bulgarian squats - 3x12 per leg.
C: Weighted back extension - 3 x20
Every 10 minutes x 4 rounds 2 rounds of
10 shuttle runs (80 feet = 1 shuttle run)
40 feet of burpee broad jumps
80 feet of lunging with one 50lbs/35lbs DB on your back
*score is slowest round