A. With a partner, for an 18 minute AMRAP:
18 front squats (115/75 lbs)
18 deadlifts (same bar).
Modify the barbell weight to approx. 40% of your max front squat. Divide the reps as you see fit. One person works at a time.
B. Core work:
10 round Tabata (20 sec work, 10 sec rest) of alternating intervals of hollow rocks, and arch holds
10 round Tabata of alternating right side arch hold or side plank, and left side arch hold or side plank.
(The side arch hold is the same idea as a hollow or arch hold, but you’re lying on your side. This is a more difficult movement than a side plank. Scale side planks to the knees.)