M-1: Every 3:00x4
8 Romanian Deadlifts 40-50% of 1RM DL
:15 Superman hold
:15 Hollow hold
Notes: Romanian Deadlifts should have PERFECT form. Minimal bending of the knee. Double overhand, no mixed grip.
M-2: 10 Rounds For Time, alternating with a partner:
15 Jumping Squats
15 Russian Kettlebell Swings 70/53#
Notes: Partner A does 15 jumping squats and 15 KBS, then Partner B does a full round.
Aim for unbroken sets.
Both partners do 10 full rounds each.
L2: Scale weight
L1: Scale to Air Squats, Scale volume to 8-10 reps per round.
Extra Credit: 4 Sets For Quality:
10 GHD Sit ups
10 Back Extensions