Backsquat – Find 1rm

 5/50, 3/60, 2/70, 1/80, 1/85, 1/90, 1/95, 1/100+

21-15-9 reps for time of:

185-lb. front squats

14-lb. med-ball GHD sit-ups

Beginner

21-15-9 reps for time of:

Front squats

Med-ball AbMat sit-ups

Men use 75-lb. barbell and 10-lb. med ball

Women use 45-lb. barbell and 6-lb. med ball

accessory 

30 Hollow Rocks

30 Hollow V-Ups

30 Hollow Rocks