STRENGTH:

#back squats – building to a Heavy 3 Rep

Every 1:30 for 10:30

At 0:00:   3 Reps @ 70%

1:30:   1 Rep @ 75%

3:00:   3 Reps @ 75%

4:30:   1 Rep @ 80%

6:00:   3 Reps @ 80%

7:30:   1 Rep @ 85%

9:00:   Attempt at 3 Rep

10:30: Attempt at 3 Rep

BeachFit will do:

AMRAP 12

6 DB Squats 

6 Alt DB Lunges from Hang

6 Cal Ski

:30 Plank

WOD:

#escape from wonderland

3 Rounds:

75 Double-Unders (150 Singles)

50 Air Squats

25/18 Calorie Row   (18/13 Cal Bike)

CASHOUT:

Tabata Hollow Rocks (Rx+GHD Sit-Ups)

Rest 1:00

Tabata Barbell Good AMs (Rx+Hip Extensions)

As a refresher on the Tabata protocol:

8 Rounds of :20s on / :10s off (GHD’s)

Rest 1:00 (from the 4:00-5:00)

8 Rounds of :20s on / :10s off (Hip Extensions)