4RDS @ 80-90% 1rm BS
3 Front Squats
6 Back Squats
On a 3min Interval (0,3,6,9)
** This is the last week of build-up. De-load next week.
Complete 150x KB swings (Russian or American)
Top of every minute stop and perform 8x sit ups and 8x air squats then continue KB swings.
Tabata High Plank (2-4 push-ups during each 10sec rest)