General Warm Up 10 Min on Cardiovascular machine of choice.  This could be rower, skierg, air bike, treadmill, or stairs.  Make sure to be sweating by then end of the 10 Min


2×10 Air Squat

2×20 Air Lunges

2×5 Goblet Squat with 3 sec pause in the bottom

2×10 Romanian Deadlift @ 40 lb KB or Dumbbell


Grab a Barbell and place it in the squat rack

If you are a beginner, stick with just the bar.

If you are intermediate, use 65 lbs.

If you are advanced, use 75-95 lbs

100 Back Squats For Time

IF you have to rest, rack the barbell and complete 10 Burpee Pull Ups and get right back under the bar.

Make sure you keep track of time!


100 Weighted Ab Crunches.  Hold dumbbell across chest, sit on sit up bench or tuck toes under something and curl up. Rest as needed. Beginner use 30 lb dumbbell, Intermediate use 50 lb dumbbell, advanced use 60-70 lb dumbbell.  Make sure to keep back rounded.