Back Squat 3x5 ((Wendler 5’s) – start with a warm-up for 3 sets (40% x5, 50% x5 and 60% x3)
65% of 90% 1RM x 5 reps
75% of 90% 1RM x 5 reps
85% of 90% 1RM x 5+ reps (As many reps as possible, MUST be more than 5)
Start a running clock....
At the start of the clock, run 400m. At the 2-minute mark, start a tabata of Russian kettlebell swings (53lb and 35lb). At the 6-minute mark, run 400m. At the 8-minute mark, start a tabata of SDLHP (53lb and 35lb). At the 12-minute mark, run 400m. At the 14-minute mark, start a tabata of jumping air squats.
So..... You will run 400m at the start, the 6 minute and 12 minute marks. The tabata timer will start whether or not you have finished your 400m before the two minutes is up. You will just jump in once you finish the run. Your score is total reps for each tabata. A tabata is 8 rounds of 20 seconds of work, 10 seconds of rest.