* Athlete Notes: These are called “Shock” sets where we are working on a rep range that builds strength, immediately followed by a rep range that targets hypertrophy, immediately followed by a rep range that targets muscular endurance. The goal is to start with 65% of your 1RM Front Squat or a weight you feel you could front squat 12-15+ reps with. After finishing your front squats, you will rack the barbell, REST for :15, then move into your back squats. With moving at the same weight, this is a relatively lower percentage in relation to your 1RM Back Squat. Try to move smoothly through your reps, but if needed, pause at the top, breathe/brace, and attack one rep at a time until finished. After racking the barbell, step out, REST :15, then perform 25 jumping squats as smoothly as possible. You DO NOT have to create a ton of distance when jumping off the floor, but both feet should be leaving the ground and should be performing a full ROM squat with each rep.

* Level 3: RX

* Level 2: 75-60-45-30-15 DU, T2B as long as possible then Knee Raises

* Level 1: Single Unders, Knee Raise or Ab-Mat Sit-Ups

* Goal: <10:00, Time Cap: 14:00

* Athlete Notes: Unless you can do 1.5-2X the amount of reps unbroken in comparison to these opening sets, you should consider breaking things up from the beginning. Breaking up reps into manageable, confident sets will allow for a higher rate of consistency and control through the workout. As you get closer to the end of the workout, think about trying to hang on for bigger sets to finish strong.