Back Squat

1x1

June Carter

Affiliate Compete (RX+)

15:00 AMRAP

2 Ring Muscle Ups

2 Back Squats (225/155)

30ft Handstand Walk (15 feet out and back)

-Add 2 reps to the muscle-ups and squats every round

Freedom (RX'd)
15:00 AMRAP
2 Muscle Ups (Or 2x Chest to Bar)
2 Back Squats (185/125)
2 Wall Walks
*Add 2 reps to the muscle-ups and squats every round

Independence
15:00 AMRAP
2 Kipping Chest to Bar
2 Back Squats (155/105)
2 Wall Walks
-Add 2 reps to the kipping chest to bar and squats every round

Liberty
15:00 AMRAP
2 Jumping Pull Ups
2 Dumbbell Front Squats (light)
30ft Bear Crawl (15 feet out and back)
-Add 2 reps to the jumping pull ups and squats every round

• Target number of reps: 80+ Reps (round 6+)

• Minimum number of reps before scaling: 70 Reps (5 rounds)

Cash

Affiliate Compete (RX+)

5 sets

2:00 AMRAP

100m Run

10 Clean and Jerks (115/85)

Max Box Jumps Over (30/24)

-Rest 1:00 Between sets-

Freedom (RX'd)
5 sets
2:00 AMRAP
100m Run
10 Clean and Jerks (95/65)
Max Box Jump Overs (30/24)
-Rest 1:00 Between sets-

Independence
5 sets
2:00 AMRAP
100m Run
10 Clean and Jerks (75/55)
Max Box Jump Overs (24/20)
-Rest 1:00 Between sets-

Liberty
5 sets
2:00 AMRAP
100m Run
8 Dumbbell Clean and Jerks (light)
Max Box Step Ups (24/20)
-Rest 1:00 Between sets-

• Target number of reps each set: 10+ Reps

• Minimum number of reps before scaling: 7 Reps

Turkish Get Up

Turkish Get-Ups
5 x 2 reps (each side)

*Use a weight that is challenging but allows for good form throughout reps

Open Gym

8-10am with Coach Matt!

2-4pm with Coach Mike!

Metcon

6 Rounds (30 Minutes)

1 Minute Per Station: Switch Every :30

Reverse Lunges

Alternating Hang DB Snatch 35/25

Pull-ups

Alternating Single Arm Devil’s Press - 35/25

Sit-ups

Bench Press

Max Rep Bench Press + Burn Out Set

Week 10:

Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above

Bench Press Progression Overview

During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week

In Kilos:
1RM..............Increase
<= 55kg........start at 60% and increase by 2.5kg every other week (or 1.25kg every week)
55-85kg........start at 50% and increase by 2.5kg every week
85-115kg......start at 60% and increase by 2.5kg every week
115-165kg....start at 50% and increase by 5kg every week
>= 165kg.......start at 50% and increase by 7.5kg every week

Benning

Affiliate Compete (RX+)

3 Rounds:

15 Deadlifts (225/155)

12 Strict Handstand Push Ups

15 Chest to Bar

-@ 7:00-

3 Rounds

12 Deadlifts (275/175)

9 Strict Handstand Push Ups

9 Bar Muscle Ups

Freedom (RX'd)
3 rounds:
15 Deadlifts (185/125)
12 Handstand Push Ups
9 Chest to Bar Pull Ups
-@ 7:00-
3 rounds
12 Deadlifts (225/155)
9 Handstand Push Ups
6 Bar Muscle Ups

Independence
3 rounds:
15 Deadlifts (155/105)
10 Handstand Push Ups
12 Pull Ups
-@ 7:00-
3 rounds
12 Deadlifts (185/125)
8 Handstand Push Ups
4 Bar Muscle Ups (OR 8 Chest to Bar)

Liberty
2 sets
3 rounds:
15 Dumbbell Deadlifts (light)
12 Dumbbell Push Press (light)
9 Ring Rows
-@ 6:00 repeat-

• Target time each set: 4:00-4:30

• Time cap each set: 6:00 (overall cap 13:00)

Back Squat

Week 10: 20 Rep Back Squat (+2.5-15lbs from last week), based on the chart below

Back Squat Progression Overview

During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week

In Kilos:
1RM..............Increase
<= 55kg........start at 60% and increase by 2.5kg every other week (or 1.25kg every week)
55-85kg........start at 50% and increase by 2.5kg every week
85-115kg......start at 60% and increase by 2.5kg every week
115-165kg....start at 50% and increase by 5kg every week
>= 165kg.......start at 50% and increase by 7.5kg every week

Pendleton

Affiliate Compete (RX+)

10-9-8-7-6-5-4-3-2-1

50ft Shuttle Runs

10 Med Ball GHDs (20/14) after each set

Freedom (RX'd)
10-9-8-7-6-5-4-3-2-1
50ft Shuttle Runs
10 GHDs after each set (Or 12 V-Ups)

Independence
10-9-8-7-6-5-4-3-2-1
50ft Shuttle Runs
8 GHDs + 6in Riser after each set (Or 10 V-Ups)

Liberty
10-9-8-7-6-5-4-3-2-1
50ft Shuttle Runs
10 Sit Ups after each set

• Target time: 11:00-13:00

• Time cap: 16:00

Squat Snatch

Every 1:30 (6 sets)
1 Squat Snatch @85%+

Snatch Deadlift + Snatch Pull

3 sets of 3x: 1 Snatch Deadlift + 1 Snatch Pull (@ 80% of Snatch 1RM)

Bethesda

Affiliate Compete (RX+)

Every 4:00 (4 sets)

75 Double Unders

10 Burpee Box Jump Overs (30/24)

6 Power Snatch (155/105)

Freedom (RX'd)
Every 4:00 (4 sets)
60 Double Unders
10 Burpee Box Get Overs (30/24)
6 Power Snatch (135/95)

Independence
Every 4:00 (4 sets)
50 Double Unders
10 Burpee Box Get Overs (24/20)
6 Power Snatch (115/85)

Liberty
Every 4:00 (4 sets)
60 Single Unders
10 Burpee Box Get Overs (20/16)
10 Alternating DB Snatch (light)

• Target time each set: 2:10-2:30

• Time cap each set: 3:00

Repeat Workout 53

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
12:00 AMRAP
10-15-20-25….
Calorie Air Bike
25-50-75-100-125ft...
Sandbag Carry (100/75)(OR Kettlebell Front Rack Carry (2x53/35))
Women Calories: 8-12-16-20…

-Rest 3:00-

12:00 AMRAP
10-15-20-25….
Calorie Ski (Or Row)
25-50-75-100-125ft...
Sled Push (90/45)(Or Single Dumbbell Walking Lunge (35/25))
Women Calories: 8-12-16-20…
- Repeat from May 28, 2024 -

Independence
AMRAP 12:00
5-10-15-20….
Calorie Air Bike
25-50-75-100-125ft…
Sandbag Carry (75/50) (OR Kettlebell Front Rack Carry (2x35/26))
-Rest 3:00-
AMRAP 12:00
10-15-20-25….
Calorie Ski (Or Row)
25-50-75-100-125ft…
Sled Push (70/25)(Or SIngle Dumbbell Walking Lunge (25/15))
Womens Calories: 4-8-12-16-20…

Liberty
AMRAP 12:00
4-8-12-16….
Calorie Air Bike
25-50-75-100-125ft…
Sandbag Carry (50/30)(OR Kettlebell Front Rack Carry (2x26/15))
-Rest 3:00-
AMRAP 12:00
4-8-12-16….
Calorie Ski (Or Row)
25-50-75-100-125ft…
Sled Push (45/empty)(Or Single Dumbbell Walking Lunge (light))
Womens Calories: 3-6-9-12…
Keep the yards the same (5-10-15..)

• Every 5ft of Carry and Sled = 1 rep

• Target number of reps each set: 120+ reps (through the round of 100ft Carry and Sled Push/Lunge)

• Minimum number of reps before scaling each set: 75 reps (through the round of 75ft Carry and Sled Push/Lunge)

Mayhem Mini-Pump: Core

3 rounds:

30 Seated Oblique Twists with Med Ball (L+R=1)
-rest 30 seconds-
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
-Rest 1 minute between rounds-

Seated Oblique Twists with Med Ball
Isolateral DB Farmers Carry

Murph

Freedom (RX'd)
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run

Partition the pull-ups, push-ups, and squats as needed. Weighted Vest 20/14.

This workout was written in honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan on June 28th, 2005. While under enemy attack, he knowingly left his position of cover to communicate his team’s location and request support.

When this workout gets tough, dig deep and think of Michael Murphy and the countless others who have exhibited courage and selflessness while serving.

Independence
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run

Liberty
800m Run
10 rounds:
10 Jumping Pull-ups
15 Bar Push-ups
20 Alternating Box StepUps
800m Run

• Target time: sub 40 minutes

• Time cap: 45 - 60 min

Open Gym

8-10am with Coach Matt!

2-4pm with Coach Mike!

Sweaty Saturday with Coach Tim

30 Minute AMRAP

Teams of 2

1 works/1 rests (except for the burpees)

50 Cal Row

40 Air Squats

30 Single DB shoulder to overhead 50/35

20 Single DB step ups 50/35

10 Synchro Burpees

Forrest

Affiliate Compete (RX+)

2 sets:

300/250m Row

15 Front Squats (115/85)

100 Double Unders

15 Shoulder to Overhead (115/85)

100 Double Unders

15 Thrusters (115/85)

300/250m Row

-rest 5:00 between sets-

Freedom (RX'd)
2 Sets:
300/250m Row
15 Front Squats (95/65)
75 Double Unders
15 Shoulder to Overhead (95/65)
75 Double Unders
15 Thrusters (95/65)
300/250m Row
-rest 5:00 between sets-

Independence
2 Sets:
250/225m Row
15 Front Squats (75/55)
60 Double Unders
15 Shoulder to Overhead (75/55)
60 Double Unders
15 Thrusters (75/55)
250/225m Row
-rest 5:00 between sets-

Liberty
2 Sets:
200/175m Row
10 Dumbbell Front Squats (light)
50 Single Unders
10 Dumbbell Shoulder to Overhead (light)
50 Single Unders
10 Dumbbell Thrusters (light)
200/175m Row
-rest 5:00 between sets-

• Target time each set: 8:00-10:00

• Time cap each set: 12:00 (29:00 overall time cap)

Rope Climbs

Strength Option - 8 minute EMOM:
Level 1:
Odd Minute: 10 Ab Mat Sit Ups
Even Minute: 2-4 Rope Pull to Stand

Level 2:
Odd Minute: 10 Alternating V Ups
Even Minute: 5-6 Rope Pull to Stand

Level 3:
Odd Minute: 12 V-Ups
Even Minute: 2-3 Rope Climbs

Conditioning Option
Criteria to be able to do this option: Can complete 3-5 Rope Climbs within a minute
Workout: 8 minute AMRAP
1, 2, 3, 4... Rope Climbs
400 meter run
(continue to add one rope climb each round)

Strict Pull-Ups

6 minute EMOM
Level 1:
Odd Minute: 4-6 Box Assist Pull Ups
Even Minute: 10 Seated Behind the Neck Pull Downs

Level 2:
Odd Minute: Max Effort Unbroken Strict Pull Ups
Even Minute: 15 Seated Behind the Neck Pull Downs

Level 3:
Odd Minute: Max Unbroken Weighted Strict Pull Ups [choose a weight you get a minimum of 3 unbroken weighted so this is heavier than last week]
Even Minute: 20 Seated Behind the Neck Pull Downs

Bench Press

Max Rep Bench Press + Burn Out Set

Week 9:

Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above

Bench Press Progression Overview

During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week

In Kilos:
1RM..............Increase
<= 55kg........start at 60% and increase by 2.5kg every other week (or 1.25kg every week)
55-85kg........start at 50% and increase by 2.5kg every week
85-115kg......start at 60% and increase by 2.5kg every week
115-165kg....start at 50% and increase by 5kg every week
>= 165kg.......start at 50% and increase by 7.5kg every week

Private Ryan

Affiliate Compete (RX+)

Every 1:00 (15:00)

(50 sec work/10 sec rest)

Minute 1: Kettlebell Swings (53/35)

Minute 2: Box Step Ups (24/20)

Minute 3: Burpee to Bar

Freedom (RX'd)
Every 1:00 (15:00)
(40 sec work/20 sec rest)
Minute 1: Kettlebell Swings (53/35)
Minute 2: Box Step Ups (24/20)
Minute 3: Burpee to Bar

Independence
Every 1:00 (15:00)
(40 sec work/20 sec rest)
Minute 1: Kettlebell Swings (35/26)
Minute 2: Box Step Ups (20)
Minute 3: Burpee to Bar

Liberty
Every 1:00 (15:00)
(40 sec work/20 sec rest)
Minute 1: Russian Kettlebell Swings (light)
Minute 2: Box Step Ups (20/16)
Minute 3: Up Downs

• Target number of reps each set:
  Kettlebell Swings: 18+
  Box Step Ups: 15+
  Burpee to Bar: 10+

• Minimum number of reps before scaling:
  Kettlebell Swings: 14
  Box Step Ups: 10
  Burpee to Bar: 7

Squat Clean + Push Jerk

Every 1:30 (6 sets)
1 Squat Clean + 1 Push Jerk @85% of Squat C&J
-into-
3x: 1 Clean Deadlift + 1 Clean Pull @90% of Squat C&J

Clean Deadlift + Clean Pull

3x: 1 Clean Deadlift + 1 Clean Pull @90% of Squat C&J

Patriot

Affiliate Compete (RX+)

5 sets:

2:00 AMRAP

15 GHDs

15 Deadlift (225/155)

Max Distance Handstand Walk (Or Wall Walks)

-rest 1:00 between sets-

Freedom (RX'd)
5 Sets:
2:00 AMRAP
15 GHDs (or Strict Abmat Sit-ups)
10 Deadlifts (225/155)
Max Distance Handstand Walk (Or Wall Walks)
-rest 1:00 between sets-

Scoring: For each set, score total feet achieved in the handstand walk OR total Wall Walks.

Independence
5 Sets:
2:00 AMRAP
10 GHDs
10 Deadlift (185/125)
Max Distance Handstand Walk (Or Wall Walks)
-rest 1:00 between sets-

Liberty
5 Sets:
2:00 AMRAP
15 Sit Ups
10 Dumbbell Deadlift (light)
Max Distance Bear Crawl
-rest 1:00 between sets-

• Target each set: 50ft+ handstand walk or 4+ wall walks

• Minimum each set: 25ft handstand walk or 2+ wall walks

John Adams

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
7:00 AMRAP
50/40 Calorie Air Bike
Max Calorie Row in the remaining time
-rest 4:00-
7:00 AMRAP
50/40 Calorie Row
Max Calorie Air Bike in the remaining time

Independence
7:00 AMRAP
40/32 Calorie Air Bike
Max Calorie Row
-rest 4:00-
7:00 AMRAP
40/32 Calorie Row
Max Calorie Air Bike

Liberty
7:00 AMRAP
30/24 Calorie Air Bike
Max Calorie Row
-rest 4:00-
7:00 AMRAP
30/24 Calorie Row
Max Calorie Air Bike

• Target number of Calories each set: 50/40+ Calories

• Minimum number of Calories before scaling: 40/32 Calories

Mayhem Mini-Pump: Glutes

3-4 Rounds at moderate weight (RPE 7)
10 Weighted Hip Thrusts
-rest 30 seconds-
10 GHD Hip Raises OR 20 Supermans
-Rest 2 minutes between rounds-

* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds

GHD Hip Raise/Extension
Weighted Hip Thrusts
Supermans

Back Squat

Week 9: 20 Rep Back Squat (+2.5-15lbs from last week), based on the chart below

Back Squat Progression Overview

During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week

In Kilos:
1RM..............Increase
<= 55kg........start at 60% and increase by 2.5kg every other week (or 1.25kg every week)
55-85kg........start at 50% and increase by 2.5kg every week
85-115kg......start at 60% and increase by 2.5kg every week
115-165kg....start at 50% and increase by 5kg every week
>= 165kg.......start at 50% and increase by 7.5kg every week

Lincoln

Teams of 2

18:00 AMRAP

Partner 1: 100m Medball Run (30/20)

Partner 2:

3 Strict Pull-Ups

6 Push-Ups

9 Air Squats

Freedom (RX'd)
Teams of 2
18:00 AMRAP
Partner 1: 100m Medball Run (20/14)
Partner 2:
AMRAP
3 Strict Pull-Ups
6 Push-Ups
9 Air Squats
-Switch when the run is complete. Continue from where your partner left off on the AMRAP. Score is Rounds + Reps of the AMRAP.

Independence
18:00 AMRAP
Partner 1: 100m Medball Run (14/10)
Partner 2:
AMRAP
2 Pull-Ups
4 Push-Ups
6 Air Squats

Liberty
18:00 AMRAP
Partner 1: 50m Medball Run (light)
Partner 2:
AMRAP
3 Ring Rows
5 Bar Push-Ups
7 Air Squats

• Target number of Rounds: 24+ Rounds

• Minimum number of Rounds before scaling: 16 Rounds

Open Gym

8-10am with Coach Matt!

2-4pm with Coach Mike!

You know when it’s Coach Sam!

With a Partner:

5 Rounds for Time

40 Kettlebell SDHP (62/53)

6 Long Half-Lap Farmers Carry (50s/35s)

40 Medball Cleans (20/14)

10 Wall Walks

Time Cap: NOON

Bench Press

Max Rep Bench Press + Burn Out Set

Week 8:

Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above

Bench Press Progression Overview

During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week

In Kilos:
1RM..............Increase
<= 55kg........start at 60% and increase by 2.5kg every other week (or 1.25kg every week)
55-85kg........start at 50% and increase by 2.5kg every week
85-115kg......start at 60% and increase by 2.5kg every week
115-165kg....start at 50% and increase by 5kg every week
>= 165kg.......start at 50% and increase by 7.5kg every week

Failure to Launch

Affiliate Compete (RX+)

30 Shoulder to Overhead (115/85)

30 Box Jump Overs (20)

20 Shoulder to Overhead (135/95)

20 Box Jump Overs (24/20)

10 Shoulder to Overhead (155/105)

10 Box Jump Overs (30/24)

Freedom (RX'd)
30 Shoulder to Overhead (95/65)
30 Box Jump Overs (20)
20 Shoulder to Overhead (115/85)
20 Box Jump Overs (24/20)
10 Shoulder to Overhead (135/95)
10 Box Jump Overs (30/24)

Independence
30 Shoulder to Overhead (75/55)
30 Box Jump Overs (20)
20 Shoulder to Overhead (95/65)
20 Box Jump Overs (24/20)
10 Shoulder to Overhead (115/85)
10 Box Jump Overs (24/20)

Liberty
30 Dumbbell Push Press (light)
30 Box Step Ups (20)
20 Dumbbell Push Press (light)
20 Box Step Ups (24/20)
10 Dumbbell Push Press (light)
10 Box Step Ups (24/20)

• Target time: 8:00-10:00

• Time cap: 13:00

Alright, Alright, Alright

Affiliate Compete (RX+)

18:00 AMRAP

500/450m Row

25 GHDs (or stick sit-ups)

250/225m Row

25 V-Ups

Freedom (RX'd)
18:00 AMRAP
500/450m Row
25 Abmat Sit Ups
250/225m Row
25 V-Ups

Independence
18:00 AMRAP
400/350m Row
25 Sit Ups
200/175m Row
25 Alternating Leg V-Ups

Liberty
18:00 AMRAP
300/250m Row
15 Sit Ups
150/125m Row
15 Crunches

• Target number of Rounds: 3.5+ Rounds

• Minimum number of Rounds before scaling: 2.5 Rounds

Mayhem Mini-Pump: Legs and Glutes

3-4 rounds:

10 Dumbbell Cossack Squat @ moderate weight RPE 7
-rest 30 seconds-
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
12 Supermans
-Rest 2 minutes between rounds-

* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds

Dumbbell Cossack Squat
Weighted Hip Thrusts
Supermans