LIFT:
BACK SQUAT
3 REPS EVERY 60 SECONDS
75-80%
8 MINUTES TOTAL
USE THE FIRST THREE SETS AS A WARM UP
WORKOUT:
30-20-10
WEIGHTED GHD’S (20/14)
OVERHEAD SQUATS (95/65)
SUB FOR GHD’S = WEIGHTED SIT UPS
IF YOUR OVERHEAD SQUAT SUCKS BALLS DO FRONT SQUATS (135/95)
RIGHT AFTER THE WORKOUT IS DONE
PERFORM 1 SQUAT CLEAN OR POWER CLEAN @75% EVERY 30 SECONDS
FOR 5 MINUTES / 10 REPS TOTAL