Fitness:

A.) Back Squats – 8×7

B.) 4-8-12-16-20

Push Press (75/55)

Air Squats

1 lap run after each round

Perform:

A.) Back Squats – 8×10

B.) 5-10-15-20-25

Push Press (95/65)

Air Squats

1 lap run after each round

Compete:

A.) Back Squats – 10×10

B.) 5-10-15-20-25

HSPU

Lunges

1 lap run after each round