Power Athlete

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Squat 3×5 (add 5 lbs to last workout)
Bench Press (add 2.5 lbs to last workout)

Collegiate and Professional

Every minute on the minute perform:

Front Squat – 2 Reps
Bench Press – 2 Reps

*For Front Squat use 70% of Back Squat 1 RM. For Bench Press use 85% of Bench Press 1 RM.


One Minute On, One Minute Off, for 10 minutes.

2 pood KB Swings – 30 Reps

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
*If you count a penalty, perform a single 1000 meter row for the penalty.

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