Every 90 seconds for 8 rounds:
3 three-second Pause Back Squats at 45% of your 1RM.
* * Watch clock or try to have someone watch clock for you. Time stars at bottom of your squat. Stay tight and engaged at bottom. Drive up as explosive and hard as you can.
20 KBS (24/16)
20 ABMAT Situps
*18 min time cap