A. Back squat – 5@75%, 3@80, 2@85%, 3@80%, 5@75%.
B. For 8 rounds, resting 1 minute between rounds:
In 1 minute:
5 heavy goblet squats
Shuttle run (1/2, full, 1/2 gym)
Max reps Russian KB swings in remaining time.
C. 3 max effort sets of:
Hollow or tuck rocks
Side arch holds OR scale to side plank.