A. GENERAL (8:00)
Tabata, Alternating between
- Jumping Jacks
- Air Squats
---
Tabata, Alternating between
- Side plank hip raises
- Star fish

Side plank hip raises, switch side every interval

B. SPECIFIC (6:00)
Terror Squat
5 DB Squat / side (front rack only)
5 DB Squats / side (farmer's carry only)
5/5 Terror Squats
---
Devil Press
5 Burpees
5 Burpee Deadlifts3 Devil Presses
---
Get athletes ready and set up for workout

For Time
21-15-9
Terror Squats @ 50/35 lbs x 2
Devil's Presses @ 50/35 lbs x 2
---
Row 2000 / 1750 Meters
---
9-15-21
Terror Squats @ 50/35 lbs x 2
Devil's Presses @ 50/35 lbs x 2

Score: Time
TC: 30 minutes
KG: 22.5/15

Scaling Options
Beginner
21-15-9
Terror Squats @ 25/15 lbs x 2
Plate Devil's Presses @ 15/10 lbs x 1
---
Row 1000/750m
---
9-15-21
Terror Squats @ 25/15 lbs x 2
Plate Devil's Presses @ 15/10 lbs x 1

Intermediate
21-15-9
Terror Squats @ 35/20 lbs x 2
Devil's Presses @ 35/20 lbs x 2
---
Row 1750 / 1500 Meters
---
9-15-21
Terror Squats @ 35/20 lbs x 2
Devil's Presses @ 35/20 lbs x 2

In pairs

5 rounds for time
20 Synchro Single DB Front Squat
20 Synchro Single DB devil's presses
1000m Row, you go I go

@ 50/35 lbs x1 per athlete

Score: Time
TC: 35 minutes
KG: 22.5/15

Scaling Options
Beginner
DB @ 25/15 lbs
Reduce reps to 16
Reduce distance to 800m

Intermediate
DB @ 35/20 lbs

Tall kneeling med ball chest pass

Solo, against the wall:
Tabata

With a partner:
8 x 30 seconds pass, 30 seconds off

Goal: Upper body speed