A. 4×4 tempo box squat @ heaviest
load used week prior.
Be sure box is at or
below parallel this week.
Tempo: 3311
In between each set,
perform a :20 sec empty barbell
Overhead squat bottom of
squat hold.
Rest :60-:90 after hold.

B. Station Rotation –
3 Rounds for max reps in
0:40 sec/0:20 sec transition
(12 min)
1. Cal. Bike
2. OHS (rx: 75/53; fx: 45/33)
3. SDLHP (rx: 75/53; fx: 45/33).
4. Box jump (24″/20″)

Okay to start on different
stations. Record total
reps for each round.